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
Clean and Jerk (3 Power cleans + 3 Push Jerks)
1 set @ 60%
2 sets @ 70%
2 sets @ 75%
15 minutes to complete all 5 sets
Overhead Squat (Heavy 1 with 10 second pause)
Build to a heavy single overhead squat qith a 10 second pause at the bottom of the squat.
Attempt to get as low as possible in the squat while still keepingall muscles active (don’t disengage).
15 minutes to complete
Accumulate 2 minutes per side in the banded pallof press hold