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Burg Barbell Club 10/17/17


Burg Barbell Club 10/17/17

Burg CrossFit, Burg CrossFit Pinellas Park, Burg CrossFit Sunbury – Burg Barbell Club


Warm-up (No Measure)

400 meter run


With A Barbell

10 Good Mornings

10 Push Jerks

10 Back Squats

10 Front Squats


Sots Press (4×4)

Sots Press

This is a strict press in the bottom of the snatch position.

Work on stability and keeping your heels on the ground.

Snatch Push Press + OHS with 2 Sec Pause (4×4)

Snatch Push Press + Overhead Squat with 2 Sec Pause x 4 reps

Perform the push press, descend to the bottom of OHS and hold for 2 seconds, then come up and repeat for four reps

5 Minute Heavy DBall Hold (1×1)

Accumulate 5 minutes with a heavy Dball. Hold in the front position.

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