MOBILITY & WARM UP

AMRAP 8:
5 push-ups to down dog
10 Good Morning + Jump
5 PVC Pass-Throughs
10 Double Knee Tuck in Plank
5 PVC Behind the Neck Snatch Grip Push Press

SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up

Every 2:00 x 3 sets:
5 hang muscle snatches
Build to a heavy set of 5 reps.

3 sets:
3 power snatches
Continue to build on hang muscle snatch weight to ~60% of best power snatch.

CONDITIONING

“HEAVY POWER SNATCH”*

For load, on a running clock:
From 0:00-7:00:
Find a 5-rep-max Power Snatch

From 7:00-14:00:
Find a 3-rep-max Power Snatch

From 14:00-21:00:
Find a 1-rep-max Power Snatche