General Warm-Up
Burgener Snatch Warm-Up with PVC (10-15 reps of each)
Down + Finish
High Pull
Muscle Snatch
Footwork
Specific Warm-Up (empty barbell, 3-5 reps of each)
Snatch deadlift to Mid Thigh
Hang Power Snatch
Overhead Squat
Hang Snatch
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch
Start at approximately 70-75% and build to today’s heaviest single.
B.
For time:
500 Meter Row
30 Pull-Ups
15 Hang Power Snatches (155/105 lbs)
30 Pull-Ups
500 Meter Row
A. 115-125-135-145-150f-150-155-160f
B. did 400m run instead of row. Had to row yesterday with the wall walks 115# hps. done in doubles
12:45
65/70/75/80/85/90/95/100
14:59
(3) 5×95#, (3) 4×115#, (2) 3×135#
11:40 @115
-haven’t snatched since early last year due to back injury. Getting back into it. I love it!
A.
135/150/165/185/185/205/215(failed)/225
B.
9:34 RX