Greenbrier Fitness – Olympic Lifting
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
Hang Snatch + OHS (building to heavy complex)
Bring bar to hips with snatch grip. Slide bar down legs to mid thigh, bring back up to power position, and finish (all in a fluid motion)! Without resetting, follow that snatch with a steady overhead squat; really push into the bar and control yourself going down and up- don’t rush!
CROSSFIT GROWL 