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ATHLETE 

A. 15 min to work up to a heavy Power Snatch for the day

B. “Twister”
AMRAP 5:
10 Power Snatch (95/65)(75/45)(65/35)*
10 Barbell Burpees

Rest 5 minutes

AMRAP 5:
15 Power Snatches (115/80)(95/65)(75/45)
15 Barbell Burpees

Rest 5 minutes

AMRAP 5:
30 Power Snatches (135/95)(115/80)(95/65)
30 Barbell Burpees

*For the Snatch weight, weights listed are just suggestions.  The idea is to go up in weight with each new 5 min AMRAP.

COMPETITOR

A.  Snatch
1RM with a 2 second pause 1″ off the floor

B. “Twister” as shown above

BARBELL CLUB

A. Burgener Warm-Up + Skill Transfer Exercises

B. 15 min working up to a heavy/moderate Squat Snatch

C. “Twister”