Turn2CrossFit – CrossFit
Warm-up
3min Bike,Ski,Row
10m broad jump w/2 air squat
10m duck walk
10m elbow reach stretch
banded pull aparts
banded OHS
15 Lu Raises
Burgener Warm-up
2x 7 EMOM
1st EMOM: 2 Snatch Pull
https://www.youtube.com/watch?v=G1QygZ3Kd3w
2nd EMOM: 2 Muscle Snatch
https://www.youtube.com/watch?v=nJmtGVutszE
2 Position Pause Power Snatch + OHS (Weight)
Lifter will pause briefly at the top of the knee, perform a power snatch, pause in the catch in the power, and then go into a OHS
Follow rep scheme of 5,4,3,2,1