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Warm Up/Mobility
Warm-up
Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below) – with light barbell

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch – 3-5 reps at each of the 5 exercises (listed below)

Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"

Overhead squat, "CORE STRENGTH"

Heaving Snatch Balance. Feet in landing position.
Dip, drive, drop, punch. "FAST HANDS"

Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"

Snatch balance, "FOOT AND ARM SPEED"

C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength
Snatch (1 Rep Max)
10:00 to build to RM

Metcon
Metcon (Time)
30 rounds
1 Squat Snatch (155/105)
4 Toes to Bar
5 Strict Handstand Push ups

Finisher
Metcon
2 Sets:
:30 Side Plank R/L
30 Deadbugs
:30 Plank
30 Alternating V Ups
-Rest 1:00 B/T Sets-

Post Workout Mobility
1:00 Lunge Elbow to the Floor Stretch (R/L)
1:00 Pigeon Stretch (R/L)

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