3 rounds
Bike or Row
0:45 sec easy pace
0:30 sec moderate pace
0:15 sec fast pace
Burgner warm up with PVC pipe
1.Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Power snatch
* go through each movement a couple of time and explain form.
* no OH squats in this burgener warm up.

Snatch drills
3 rounds (with empty barbell)
1 muscle snatch
1 high hang snatch
1 above knee snatch
1 below knee snatch
1 power snatch from floor

Strength and skill
Every 1:30 x 10
1 power snatch
1 hang power snatch

• barbell must not touch ground between movements
• increase weight as needed.