Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club
*With an Empty Barbell*
10 Front Squats
10 Strict Press
10 Back Squats
Narrow Grip Overhead Squat (Form>Weight 3 Rep)
Hand position should imitate your clean grip or your pressing hand position, anything inside of your snatch grip will be acceptable. Focus on activating your shoulders and keeping the chest proud. This is an accessory movement, not a max lift in any sense.
Squat Snatch (HSOD x 2 (3 Sec pause in receiving))
* FORM OVER WEIGHT AT ALL TIMES*
Work your way up to a heavy double squat snatch with a 3 second pause in the receiving position, these are not touch and go reps. Work on form and balance in the catch.
Snatch Grip Deadlift (HSOD x 5)
Focus in on proper muscle activation as you move through the pull. Do not let the hips shoot up before the chest/shoulders.