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 + OH squat
* go through each movement a couple of time and explain form.
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
1 OH squat

Snatch
Every 1:30 x 8
1 Power snatch
1 OHS
1 Squat snatch