General Warm-Up
Burgener Snatch Warm-Up with PVC (10-15 reps of each)
Down + Finish
High Pull
Muscle Snatch
Footwork
Specific Warm-Up (empty barbell, 3-5 reps of each)
Snatch deadlift to Mid Thigh
Hang Power Snatch
Overhead Squat
Hang Snatch
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
Start at approximately 70-75% and build to today’s heaviest single.
B.
For time:
500 Meter Row
30 Pull-Ups
15 Hang Power Snatches (155/105 lbs)
30 Pull-Ups
500 Meter Row