Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
Warm Up Snatch (No Measure)
3 muscle snatch
3 OHS **slow and controlled, warm up to full depth
3 Snatch Balance
Squat Snatch (% work)
2 @ 60%
2×2 @ 70%
2×2 @ 80%
Spend 12-15 minutes to complete all 5 sets.
Reset for each rep
Press in Snatch (Sots) (4×4 AHAP)
10 minutes to complete 4 sets of 4 heavy reps.
Build in weight as needed
Back Rack Lunge (E3MOM for 9min)
Spend 5 minutes building in weight
then E3MOM perform 10 back rack lunges (alternating legs) at 5-10# more than previously performed.
If not logged, start at 80% of 1RM Squat Clean