Warmup:
250M Row
Spider-Man lunge 30’
Inchworm 30’
Duck walk 30’
Crab walk 30’
One-leg RDL to kick 30’
20 arm circles
20 over and backs
Burgener warm up (do before Snatch) – see videos below, courtesy of the CrossFit Weightlifting Seminar Staff
Clean & Jerk w/u (do before C&J): With an empty bar and in clean grip, perform 3 reps of the following: dip/shrug, dip/shrug/high pull, high hang muscle clean, front squats, high hang squat clean, squat clean from knee, press, push press, push jerk
WOD:
20 Min to establish 1RM Snatch
20 Min to establish 1RM Clean & Jerk
Compare to 16Mar2022
Cool Down:
Oly Wall Stretch – 2 min
Video courtesy of Albany CrossFit
Joint Strike CrossFit 