Thursday February 6 "Max Squat Snatch"

The Burgener Warm-Up

This warm-up helps train the SECOND and THIRD pulls of the snatch.  Repetition of these 6 sequences with little or no weight conditions the body to move properly through the power phases of the snatch and the clean and jerk.  I recommend incorporating the Burgener Warm-Up to your daily routine when coming in, regardless of the workout.  

Warm Up

Burgener (using PVC or dowel):

Down & Up

Elbows High & Outside

Muscle Snatch

Snatch Land

Snatch Drop

Hang Power Snatch

Skill

Squat Snatch (5@50, 3@60, 3@70, 3@80, 1@90, 1@MAX)

Metcon

20 Thrusters

20 SDHP

20 Push Press

20 OHS

20 Front Squat

(95/65)

EMOM do 4 Push-ups

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