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Border City 6-6-15

CrossFit Texarkana – Border City Barbell Club

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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

Snatch (2x muscle snatch+power snatch+full snatch)

work to max

Snatch (power snatch+ full snatch work to max)

work to max

Clean and Jerk (three position clean+1 jerk)

every 2 minutes