06.24.2024

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)
 
Strength
10 sets of power snatch
set 1-4: 3 reps @ 50-60%
set 5-8: 2 reps @ 60-70%
set 9-10: 1 rep @ 75-80%


WOD
"MWC"
For time
100 DUs
75 power snatch 45/35
50 front squats 95/65
25 burpees over the bar