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Row 3 min
3 way hip stretch, 3x/side
Then: 2 Rounds
5 barbell Kang squat
5 roll over v-sit
5 goblet squat
BURGENER WARM-UP:
1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
SKILL TRANSFER EXERCISES:
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
4 rounds for time of:
4 Power Snatches, 115/75 lbs
8 Strict Handstand Push-ups
4 Squat Snatches, 115/75 lbs
12 Chest-to-bar Pull-ups
Goal: 8-10 min or less
3 Rounds:
15 Goblet Squats, 70/53 lbs
15 Weighted Sit-ups, pick load
