WARM UP

Round 1:
2 SET
Partner 1: 100m Jog
Partner 2: PVC Overhead Alternating Lunges
Round 2:
2 SET
Partner 1: 50m Side Shuffle Each Direction
Partner 2: Alternating Lateral Lunges
Round 3:
2 SET
Partner 1: 100m Run Backwards
Partner 2: Hang Squat Snatch

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

5 Deadlift Snatch Grip
5 Snatch Pull
5 Muscle Snatch
5 Power Snatch
5 Overhead Squat

Then:

Athletes have 10:00 to build up to a heavy complex of 3 muscle
snatches + 2 power snatches + overhead squat.

CONDITIONING
“NANCY”*

5 Rounds For Time:
400m Run
15 Overhead Squats #43/30

INT. #35/25
BEG. #20/15

*compare to 24.10.22