Main – WOD
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
Shoulder Press
3 ascending warm up sets then
+
3 work sets
3@ .70
3@ .80
Max reps at .90
Rest 3:00 between sets
Metcon (Time)
20 Power Snatches @ .50
30 Lunges with snatch weight
40 Box Jumps or 50 Step ups
50 Wall Ball Shots
