Things I learned today: 1. You guys can hold a squat for a loooooong time 2. Abmat sit-ups and Jerks go together very well 3. Cleans and Burpees ....... not so much

Anyway.... lets get technical

Part A

Burgener Warm up

This will make you better at lifting, so invest the time now and watch the 9 minute video so you know why we do it. This is the Crossfit equivalent of eating your greens, you may not like it, but it'll be good for you in the long run.

Part B

Squat Snatch


Watch this slow motion snatch and try to copy it tomorrow (maybe not with 130kg though)