Josh Everett, of the CrossFit Specialty Course: Weightlifting, instructs the class on the skill-transfer exercises of the Burgener Warm-up. Here, he demonstrates the heaving snatch balance. Crossfit Weightlifting Trainer Course | CrossFit

There is a linear progression between your 1RM Snatch - Overhead Squat - Snatch Balance. In theory, your snatch balance should be the heaviest of the three, and you should be able to snatch balance 110% of your best snatch. Often though what we see in CrossFit is the overhead squat is really high, and then there is a significant drop in what the athlete can snatch balance. If you want to increase your 1RM snatch, work on increasing your snatch balance (or drop snatch, which is the same thing, ju

3 kettlebell full body complex exercises🔥🔥🔥 Today’s KB Workout: • Gorilla Lunge Clean – 10 each side • Alternating Clean Snatch Squat – 12total reps • Rotational Clean to Press – 10 each side 4–5 rounds Functional fitness is more than a workout—it’s how you bulletproof your body from the inside out. Every rep strengthens your muscles, stabilizes your joints, and builds the kind of durability that shows up in the real world… not just the gym. Kettlebell training is one of the best tools for it