WARM UP

1 set:
10 alternating spiderman stretches
10 leg swings/leg (across the body)
10 leg swings/leg (forward and backward)
10 scap push-ups

1 set:
10 BB deadlifts
10 alternating scorpion stretches
5-10 elevated push-ups

1 set:
10 BB good mornings
10 arm swings/arm (across the body)
10 arm swings/arm (forward and backward)
5-10 push-ups or elevated push-ups

SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up

Then:

2 Set:
:20 Power Snatches
Rest :10
:20 Chest To Bar
Rest :10

CONDITIONING

“WAS ONCE FRAN“

21-15-9
Power Snatches #43/30
Facing the Bar Burpees
Chest to Bar

INT:

21-15-9
Power Snatches #35/25
Facing the Bar Burpees
Chest to Bar

BEG:

15-12-9
Power Snatches #20/15
Facing the Bar Burpees
Chest to Bar