2 sets:
• :20 at each movement.
PVC pass-throughs
False-grip ring row/bent-over rows
Air squats
Snatch-grip push presses (behind the neck)
Alternating overhead lunges (PVC)

2 sets:

:20 at each movement.
Athletes may use a barbell or PVC:
Low ring muscle-up transitions
Muscle snatches
Overhead squats (reduce squat depth to keep proper overhead position)

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

Muscle up review and scaling options

9-7-5 reps for time of:

Muscle-ups
Squat snatches

135lb/95lb