GENERAL PHYSICAL PREPARATION
WARM UP
Foam Roll Lats + Pec Stretch
Then as a group,
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step
Then with a barbell:
3 Hang Power Snatch
3 OHS
Rest 10s.
2 Hang Power Snatch
2 Hang Squat Snatch
Then as a group,
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step
Then with a barbell:
3 Hang Power Snatch
3 OHS
Rest 10s.
2 Hang Power Snatch
2 Hang Squat Snatch
STRENGTH/SKILL
Hang Power Snatch + Hang Squat Snatch (5×1+1)
*@50-60% of 1RM Snatch
*Rest 90s.
*Beginner: Technique work w/ empty BB
*Rest 90s.
*Beginner: Technique work w/ empty BB
METABOLIC CONDITIONING
Metcon (Time)
3RFT:
Row 500 meters
15 Air Squats
15 Power Snatch (75, 55)
Rest 90s.
Row 500 meters
15 Air Squats
15 Power Snatch (75, 55)
Rest 90s.
*16:00 CAP