Week 13 Day 4

26.2 CrossFit – CrossFit

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

Snatch (6×2 at 80%)

Deadlift (75% 7×3)

Metcon (AMRAP – Reps)

AMRAP 7 Minutes

12 Wallball 20/14

6 Box Jump 30/24

3 Muscle Up

Rest 3 minutes

REPEAT
So you will do 2x 7 minute amraps

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