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

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Aaron D
Aaron D
February 7, 2025 2:26 pm

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

Char
Char
February 6, 2025 11:55 am

65/70/75/80/85/90/95/100

14:59

James Peacock
James Peacock
February 5, 2025 8:27 am

(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!

Clydesdale
Clydesdale
February 5, 2025 5:48 am

A.
135/150/165/185/185/205/215(failed)/225
B.
9:34 RX

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