Main – WOD

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Warm-up

200M Run and then

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

Metcon

Metcon (AMRAP – Rounds)

Clean Ladder

3 Rounds

1 Power Clean the 1st minute -2 Power Cleans the 2nd minute -3 Power Cleans the 3rd minute -Go up until you can’t complete the number of reps for that minute. -When you “fall off the ladder”, climb up 2 more times. Men 155#, Women 110#
grapevine crossfit