February 10, 2025 – Performance

General Warm-up
Three rounds, of:
10 Kettlebell Swings
10 Goblet Squats

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 20 minutes (10 sets):
Snatch x 1 rep

Test day! Start around 70-75% and find your 1-RM.

B.
“Nancy”
Five rounds for time of:
Run 400 Meters
15 Overhead Squats (95/65 lbs)