Main – CrossFit

Warm-up

Dynamic Warm-up (No Measure)

Down and back a number of times with various stretches and exercises

Burgener Warm-up (No Measure)

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

Snatch (12 min EMOM 2 reps, HAP)

Metcon

Metcon (Time)

For time:
10 power snatch (95/65#)
30 toe-to-bar
10 power snatch
30 burpees
10 power snatch
30 box jump