Casey Burgener makes a successful lift in the men’s snatch competition during the 2008 Olympic Weightlifting Trials on May 17, 2008 at the Robert Ferst Center for the Arts in Atlanta, Georgia.
Learn and use the Burgerner Warm Up.
The Burgener Warm Up: http://www.crossfit.com/journal/library/53_06_Burgener_Warmup.pdf
- Down and Up
- Down and Up w/ high pull (elbows high and outside!)
- Muscle Snatch
- Snatch Land
- Snatch Balance (Snatch Drop)
- Hang Power Snatch
Clean: 2 – 2 – 2 – 2 – 2 – 2
*Goal: 85% of BW. These are full Cleans… from the floor and receive in the squat.
**If you are not comfortable with receiving the weight in the squat, substitiute with Power Cleans.
- 5 50m sprints (rest 10 seconds btw sprints)
- 5 50m sprints (rest 20 seconds btw sprints)