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Tuesday 3/13

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The Burgener warm-up is completed before all Olympic lifting days! This series of movements warms up the body and prepares for the bar path during today’s snatches.

CrossFit
A. Snatch skill work
1. Burgener warm-up
2. positions-high hang + above knee
3. OHS + snatch balance
4. Snatch from high hang + snatch above knee
B. E90 sec x 15 min: Snatch from high hang (pockets) + snatch from above knee
*cannot drop bar between reps, can be power or full

QuickFit
AMRAP: 12 Min
12 Russian KB Swings
12 KB Goblet Squats
12 Burpees

Burn30:
Cover max distance in 20 min: Row
:30 at mod-hard pace/ :30 at easy

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