Main – CrossFit
Burgener Warm-up (No Measure)
1. Down and up
2. Elbows high and outside
3. Muscle Snatch
4. Snatch Land
5. Snatch Drop
6. Hang Power Snatch
Warm-up (No Measure)
4 rounds of:
5 Hang Muscle Snatch with Empty BB
20 Step-ups with Empty BB on back
Squat Snatch (5×2 increase)
EMO2M for 10-min, perform 2 squat snatches + 5 Burpees over the bar.
Increase weight if technique holds true.
Post heaviest completed set of 2.
7-5-3 Bar Muscle-ups (15-10-5 CTB Pull-ups)
10-8-6 Box Jump Overs 24/20
15-10-5 Shoulder to Overhead 155/105
– Choose box height you can jump up and over without fault.