Thursday September 10th

Crossfit Restoration – CrossFit

… your snatch may never be the same

Warm-up

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

Weightlifting

Snatch complex 1 (2x2x30)

Every minute on the minute complete 2 power snatches and 2 OH squats
We are going to spend 30 minutes on this guys. The prescribed weight is 135/95 but adjust accordingly… Go up and come back down and form starts breaking down with heavier loads. Also, no rush reps… if you miss a minute, forget about it and move on