TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 ONLY ADVANCED & COMPETITORS

MOBILITY & WARM UP

4 Rounds:

200 mt Easy Jog
3 Strict Pull-ups
6 Push-ups
9 Air Squats

3 Rounds:

With an Empty Bar:
10 Snatch Deadlift
10 Hang Power Snatch
10 Snatch Grip Strict Press Behind the Neck
10 Overhead Squats

SKILLS & SPECIFIC WARM UP

10.30 Only Burgener Warm Up

13.30 Snatch Technique

On the 1:30 x 5 Sets:
1 Hang Snatch High Pull
1 Hang Squat Snatch
1 Snatch High Pull
1 Squat Snatch

Sets: 50-55-60-60-60% 1RM Snatch

CONDITIONING

“CRAZY SPLINTERS”

5 Rounds:
200 Meter Run
10 Box Jump Overs #60/50
10 Power Snatches #43/30