Main – CrossFit Group
Warm-up
– 400m jog
– PVC mobility
then
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
WOD
A: Snatch (3.2.1 x Three Rounds)
– 3 power snatch
– 10 seconds rest
– 2 hang squat snatch
– 10 seconds rest
– 1 squat snatch
– 2:00 Rest
B: Clean (3.2.1 x Three Rounds)
– 3 power clean
– 10 seconds rest
– 2 hang squat clean
– 10 seconds rest
– 1 squat clean
– 2:00 Rest
C: Metcon (Time)
Five Rounds for Time:
– 10 Ring Dips
– 5 Strict Pullups
Weight vest for Rx+