Warm-up
• 200 Jump Rope Singles
3 rounds of:
• 10 Mountain Climbers (L+R=1)
• 10 PVC Overhead Squats
4 rounds of:
• 20 sec Thoracic Spine Barbell Stretch
• 20 sec Pigeon Pose Right
• 20 sec Pigeon Pose Left
With an empty barbell 45/35#:
• Burgener Warm up
Strength
Snatch
• 3 reps @ 70% of 1RM
• 3 reps @ 80% of 1RM
• 2 reps @ 85% of 1RM
• 1 rep @ 90% of 1RM
Snatch Grip Pulls
• 5 reps @ 95% of 1RM Snatch
• 5 reps @ 105% of 1RM Snatch
Snatch Grip Push Press + Overhead Squat
• 3 reps ea. @ 70% of 1RM Snatch
• 3 reps ea. @ 80% of 1RM Snatch
• 3 reps ea. @ 85% of 1RM Snatch
Conditioning
4 rounds for time:
• 200 m Run
• 200 m Run Backwards
• 15 Hang Power Snatch 95/65#