Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up Snatch (No Measure)
2 minutes on row/Bike
2 Rounds w/ a bar
5 muscle snatch
5 OHS **slow and controlled, warm up to full depth
5 Snatch Balance
Tall Snatch (3×3 )
Build in weight but don’t spend more than 5 minutes on this lift. Designed to warm up the ability to get under the bar.
Squat Snatch (Heavy single with 5 sec pause)
15 minutes to build to a heavy single squat snatch with a 5 second pause in the bottom of the squat.
1/4, 1/2, Full OHS (Heavy set of 3 (9 total motions))
Start at the top of the OHS, lower down 1/4 of squat depth then back to the top, then half range of motion, back to the top then a full squat.
Spend 15 minutes building to a heavy set of 3 of the complex.
That means you will perform 1/4, 1/2, full, 3 times prior to putting the bar down.