January 27, 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 minute, on the minute, for 10 minutes:
Snatch

*Sets 1-5 = 2 reps
*Sets 6-10 = 1 rep

Pick a good working load to work with for two reps, then increase that load for the five singles.

B.
Five rounds for time of:
20 Wall Ball Shots (20/14 lbs to 10′)
5 Squat Snatches (135/95 lbs)