7.13.021

Burgener Warm-up
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

Snatch (5@75%, 3@65%, 3×1 @ 95%)
Overhead Squat (4×3 w/3 seconds pause 75%)
Metcon (AMRAP – Rounds)
12 min EMOM
1. 3 OHS & 4 burpees 75/55 + 95/65
2. Cal bike 12/10 + 15/12

Bonus Abs
3×15 plate sit ups 25/15#