3 Rounds For Time:
9 Power Snatches 40/30kg
15 Bar-Facing Burpees
21 Toes to Bar

WARM UP

0:30 Lay and Pray
0:30 Child’s Pose
0:30 Half Kneeling Rocking Adductor Stretch (each side)
0:30 Bodyweight Hip Bridges
0:30 Single Leg Hip Bridges (switch sides at 0:15)
0:30 PVC Pass Throughs
0:30 PVC Around The World (switch directions at 0:15)
0:30 PVC Behind The Head Strict Press
0:30 PVC Snatch Grip Deadlifts

SPECIFIC WARM UP

BAR FACING BURPEES
10 Burpee to Spiderman
5 Frog Hop to Squat
5 Slow Burpees
5 Bar Facing Burpees

TOES TO BAR
10 Scap Retractions
10 Kip Swings
5 Knee to Chest
3 Strict Toes to Bar
3 Toes to Bar

TECHNIQUE & BUILD

EMPTY BARBELL
5 Slow Snatch Grip Deadlifts
5 Muscle Snatches
5 Hang Snatches
5 Overhead Squats

3 Snatch Grip Deadlifts
[Coach: neutral spine]

3 Snatch Grip Deadlift to Shrug
[Coach: arms straight until hips extend]

3 Muscle Snatches
[Coach: hips extend then elbows lock out fast]

3 Power Snatches
[Coach: reach full extension then catch with heels down in squat stance]

3 Power Snatch directly into Overhead Squat
[Coach: don’t let athletes adjust feet from their catch position]