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

1 set:
:10 bunny hops in place
25-ft bunny hop
:10 high knees in place
25-ft high knees
:10 butt kickers in place
25-ft butt kickers

-Then-

2-3 sets:
25-ft banded partner run

-Then-

2 sets:
200-m run
– Rest :30 between sets.

RX/INTERMEDIATE

8 rounds for time:
400-m run
– Rest 1:30

BEGINNER

8 rounds for time:
200-m run
– Rest 1:30

3 sets:
:30 foam roll calves/side
:30 T-spine foam roll