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
Metcon (Weight)
PVC work
Snatch Pull + Hang Snatch 3×10 , take your time, focus on staying over the bar, then explode at the launch position, fast feet
Snatch Pull+ Hang snatch 75/55
5 sets of 5 reps
Metcon (AMRAP – Rounds)
10 MIN AMRAP
•12x deadlift (155#/105#)
•9x power clean (155#/105#)
•6x shoulder to overhead (155#/105#)
Scale as needed
Metcon (No Measure)
100 AB Mat Sit-Ups