CTA
Burgener Warm-up
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 EMOM
Every minute on the minute for 10 minutes
Even: 15 power snatch, 75/55 lbs.
Odd: 15/10 box jumps, 20"
To RX the EMOM use must complete all 150 reps at the prescribed wt. and height.
Rest 5 minutes
WOD AMRAP
Complete as many rounds and reps in 10 minutes of:
50 Double unders
135/95 pound back squat, 10 reps
*can sub 200m run for DU
