Warmup
• 300 m Row
• 10 Wall Walks
• 20 Jumping Air Squats
• 20 Jumping Lunges
• 20 PVC Passthroughs
PVC Burgener Warm-up
• 3 Down and up
• 3 Elbows high and outside
• 3 Muscle snatch
• 3 Snatch land
• 3 Snatch drop
• 3 Hang power snatch
Strength
Snatch (Test for 1 Rep Max)
• Warmup reps with just the bar
• 5 reps @55% of 1RM
• 3 reps @65% of 1RM
• 1 rep @75% of 1RM
• 1 rep @85% of 1RM
• 1 rep @95% of 1RM
• 1 rep @101-105% of 1RM
* Rest 2 minutes between each set
Core
3 Rounds of:
• 5 Ring Swings
• 7 Toes to Bar
• 9 Leg Raises
Conditioning
• 400 m Run Buy-in
4 Rounds for time:
• 12 one-arm Dumbbell Snatch 50/30#
• 10 Pistols holding Dumbbell 50/30#
• 400 m Run Cash-out