Main – CrossFit

Warm-up

Burgener Warm-up (No Measure)

1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch

,: Warm-up (No Measure)

overhead squat wrist position
,

Weightlifting

Power Snatch (8 minute EMOM 2 power snatch)

Metcon

Metcon (Time)

For time:
30 power snatches (95/65#)
30 burpees
30 thrusters (95/65#)
rest 3 min
500m row
15 deadlift (185/135#)