10 Arm Swings (Across Body)
10 Arm Swings (Up & Down)
10 Alternating Spiderman Stretch
10 Air Squats (Use 10# plate as counterbalance)
• Athletes are to perform a regular air squat, however they should hold a 10# plate out
in front of them at eye level. This will help them maintain a more upright torso.
10 Bent Over Snatch Grip Rows (Barbell)
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up
10 Snatch Grip Deadlift (Barbell or PVC)
10 Ring Rows
10 Snatch Pulls from mid-shin.
5-10 Jumping Pull-ups
10 Snatch High Pulls from mid-shin.
5-7 Chin-Over-Bar Pull-ups
10 Power Snatch (from mid-shin)
5-7 Chest-to-Bar Pull-ups or Jumping chest to bar
On a 5:00 Clock:
Build to a heavy single power snatch of the Day
EVERY 3:00 X 5 ROUNDS
15 Power Snatch #52/38
Max Unbroken Chest-to-Bar Pull-ups
Intermediate #43/29 – chest to bar pull-up
Beginner #empty barbell – Jumping pull-up