Main – CrossFit
A: 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
B: C/J complex w/front squats (Build over 8 sets)
1 power clean
2 front squats
1 clean
1 push press
1 split jerk
C: Metcon (3 Rounds for time)
20 cal AD
5 power cleans 155/105
5 box jumps 30/24