2 Sets
10 PVC Pass Throughs
:20 Bottom of Squat Hold
10 PVC Strict Press
10 Air Squats

Burgener PVC Snatch Drills

Progression // Focus

1) Deadlift // Set-up: heels down, shoulders in front of the bar, visible
lumbar arch.

2) Deadlift to Mid-thigh // Mid-thigh position: heels down, shoulders
in front of bar.

3) Deadlift and Shrug // Keep the bar close and keep arms straight.

4) Muscle Snatch // Keep the bar close and punch hard overhead.

5) Overhead Squat // Arms locked out and full range of motion squat.

6) Hang Squat Snatch // Full extension before the squat.

7) Squat Snatch // Full extension before using the arms.

Snatch
7 sets for load:
1-1-1-1-1-1-1

3 Sets:
10 Snatch Grip Push Presses
10 Seated Sots Presses