Photo Dec 12, 8 34 20 AM

ATHLETE

A. EMOM10*

2, 2- Position Hang Squat Snatches
1 from  High Hang- torso remains vertical in the dip position
1 from Low Hang-above the knee

*Increase weight only when form is perfect
**New CrossFitters can do 2 Hang Power Snatches OR 1 Hang Power Snatch + 1 Overhead Squat

B. “Surfer on Acid”

3 Rounds:
400 Meter Run*
21 Burpees

*Sub 500m Row or Assault Bike  M (22-25 cal) F (18-20 cal)

COMPETITOR

A. Sumo Deadlift
5×2 reps for max load, unlimited rest between sets

B. “Surfer on Acid”
3 Rounds:
400 Meter Run
21 Burpees

C.  Strength Accessory
1.  3×10 Romanian Deadlift
2.  3×6 Bulgarian Split Squat
3.  3×20 Weighted Sit up – feet anchored with dumbbell across chest

BARBELL SKILLS & DRILLS

A. Full Burgener Warm-up + Skill Transfer Exercises

B.  2 Position Snatch Work: High Hang+ Low Hang

High Hang- torso remains vertical in the dip position
Low Hang-above the knee

C.  “Surfer on Acid”

3 Rounds:
400 Meter Run*
21 Burpees

*Sub 500m Row or Assault Bike  M (22-25 cal) F (18-20 cal)