Burgener warmup
Conduct 3 repetitions each of the following movements for 1 round w/ PVC
– Snatch Pull   (SPEED THROUGH THE MIDDLE)
– Snatch High Pull  (KEEP THE BAR CLOSE)
– Muscle Snatch (FAST TURNOVER)
– Jump and Land (FOOTWORK)
– Hang Power Snatch

Skill Transfer
- BTN Press: (OVERHEAD STRENGTH)
- OH squat:  (CORE STRENGTH)
-  Heaving sn bal: (FAST HANDS, NO FEET)
-  sn balance no dip: (FAST HANDS FAST FEET)
-  sn balance with dip: (FAST HANDS FAST FEET)

GPP and competitor
7 min amrap::
7 hspu
7 power snatch 95/65
Rest 2:00

GPP
for time:
21-15-9
power clean 95/65
15-12-9 - Chest to bar

Competitor
for time:
21-15-9
power clean 95/65
9-7-5
ring muscle up

2 sets
20 alt db hammer curl
30 banded tri ext
rest as needed btw