5b8f62d671fde3cf0e5b4d914ed1353d-225x300ATHLETE

A. Snatch Warm Up
-Burgener Warm-up + Skill Transfer Exercises
-Tall Snatches

B. “Ivory”
400m Run
42/35 Calorie Row
21 Squat Snatch* (95/65)(75/45)(55/35)
400m Run
30/25 Calorie Row
15 Squat Snatch
400m Run
18/15 Calorie Row
9 Squat Snatch

*Hang Power Snatch/Power Snatch for newer athletes

COMPETITOR

A.  Snatch*
A.  1×2 at 60%, – pause in the bottom for 10 seconds on both reps
B.  1×2 at 70%, – pause in the bottom for 7 seconds on both reps
C.  3×3 at 75% – pause in the bottom of the first rep for 3 seconds
*All reps are drop from the top

B.  Back Squat
5 reps at 78%
1 rep at 83%
5 reps at 78%
1 rep at 86%
5 reps at 78%
1 rep at 89%

C.  Conditioning
42 Cal Row
21 Squat Snatch, 95/65
30 Cal Row
15 Squat Snatch, 95/65
18 Cal Row
9 Squat Snatch, 95/65

D.  Skill Conditioning
3×100 Double unders, 1 minute rest between sets