5 Mins Lay Up w 3 burpee penalty for missed basket.

Burgener Warm-up

(3 Reps of Each / 3 rounds / pvc or Bar)

Down and up
Elbows high and outside
Muscle snatch
Snatch land
Snatch drop
Hang power snatch
OH banded
KB Squat Hold


30 Mins for Quality Snatch Practice

Warm-up to a weight that is 70% of 1RM or Heavy. 

shoot for 40 Reps (all singles)
Rest enough between

Practice Dialing in the Movement from these 4 Variations

  • Hang Power Snatch
  • Hang Squat Snatch
  • Power Snatch from Floor
  • Squat Snatch from Floor


    Snatch Grip Deadlifts
    OH Squats
    Hang Power Snatches



Leave a Reply

Please log in using one of these methods to post your comment: Logo

You are commenting using your account. Log Out / Change )

Twitter picture

You are commenting using your Twitter account. Log Out / Change )

Facebook photo

You are commenting using your Facebook account. Log Out / Change )

Google+ photo

You are commenting using your Google+ account. Log Out / Change )

Connecting to %s