12.04.2024

Burgener Warm Up- with PVC
1. down and finish (speed through the middle)
2. elbows high and outside (bar close)
3. muscle snatch (strong turnover)
4. power snatch lands 2", 4", 6" (footwork)
5. snatch lands (footwork)

Snatch Transfer Skills- with PVC
1. snatch push press (overhead strength)
2. overhead squat (core strength)
3. heaving snatch balance (arm speed)
4. drop snatch (foot and arm speed)
5. snatch balance (foot and arm speed)
 
WOD
"Purple"
Every 4:00 for 8 sets
12/9 cals bike
40 DUs
1 hang power snatch + 1 hang squat snatch + 1 overhead squat
start light, build, goal is no fails