Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm-up Clean v2 (No Measure)
2 minutes on Bike/Ski/Rower
10 Muscle Cleans
10 Front Squats
10 Presses in split Jerk stance
Complex: Power Clean, 2 Hang Squat cleans, 1 Split Jerk (Heavy Single)
Perform all 4 movements without putting the bar down.
15 minutes to establish a heavy single complex
Power Snatch (Slow Pull 2 Reps E2 for 16min)
Every 2 minutes perform 2 Slow pull power snatches. Building in weight.
For a slow Pull power snatch, perform the initial pull (from ground to mid thigh) at half speed and then full speed from then on.