Monday

Main – CrossFit

(No Measure)

200m
5 Push ups
30 jump rope
10 sit ups
30 jump rope
5 pull ups

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

Clean

Metcon (AMRAP – Rounds and Reps)

5 strict pull ups
10 cleans 95/65
15 bar over burpees

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