Oly

16
Sep

Oly

CrossFit Tactical Strength – Olympic Weightlifting

Warm-up

Row/Bike/Ski 5 Minutes (No Measure)

Row 5 minutes

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

Strength

Front Squat (4×4)

Straight Weight: Full/Hook Grip and drive elbows high!

Clean Pull (5×3)

warm up weight

**Start with bar on shins. Working on keeping the bar path close.

Power Clean + Clean (7 Sets)

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