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