December 27, 2024 | Performance

General Warm-up | Performance 
Two rounds, of:
30 Second Side Plank
10 Kettlebell Swings
10 Goblet Squats

Then…

Burgener Snatch Warm-Up with PVC (10-15 reps of each)
Down + Finish
High Pull
Muscle Snatch
Footwork

A.
Every 2 minutes, for 10 minutes (5 sets):
(Hang Snatch + Snatch) x 2 reps

Immediately followed by…

Every minute, on the minute, for 4 minutes (4 sets):
Snatch x 2 reps

Build in load to a heavy-ish complex for the first 10 minutes, and then aim for perfect reps receiving in a strong, balanced position through the four doubles.

B.
For time:
15 Snatches (115/75 lbs)
30 Toes to Bar
12 Snatches
24 Toes to Bar
9 Snatches
18 Toes to Bar