Warm-Up | Performance
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
Then spend approximately 5 mins on ring muscle up technique, or whatever vertical pull fits you best today!
Conditioning
Every 4 minutes, for 32 minutes (8 sets) for max load:
500/400 Meter Row
3 Snatches
3 Ring Muscle-Ups
Athletes may only take 3 attempts at the snatches per set, but may adjust the loads as they see fit throughout the workout. Please note total load successfully lifted, as well as number of attempts made – e.g., 4070 lbs; 22/24. Athletes may use as much time as they would like to accomplish the work in each period, but must complete all three elements in order for the round score to count.
24/24 snatch 70kg = 1680kg
Bar mu instead of ring mu
115# x23/24 tried to do all full snatches ended up with the miss on the first rep and then 2 power snatches rd 3. 2,645. last time did them all at 95# with power snatches
135×24 snatches = 3,240#
Sq sn @ 95*24= 2280lbs
Sub RMU for BMU