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

Metcon (Time)

FOR TIME:
Squat Snatches:
10 reps @ 95#/55#
8   reps @ 115#/65#
6   reps @ 135#/75#
4   reps @ 155#/85#
2   reps @ 175#/95#
14:00 minute time cap

RX+ 185, 205, 225, 245, 265 ment
RX+ 135, 145, 155, 165, 175
11:00 minute time cap

Cool Down

NFT (not for time)
Bench Press 5x5
GHD sit ups 4x10
GHD Hyper extensions 4x10