Main – CrossFit

Warm-up

BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2”, 4”, 6”
5. Snatch Drops

SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip

Weightlifting

12 min, Snatch (work to heavy single)

Metcon

For time:
10, 9, 8, 7, 6, 5, 4, 3, 2, 1
HSPU
Toe-to-bar
*Every time you break do 5 squats*