FOAM ROLLING | 5:00
1 set:
1:00 foam rolling upper and mid-back
1:00 foam rolling each lat (right and left side )
:30 foam rolling each calf (left and right side)

-Then-

3 rounds:
run 200-m
15 PVC pipe overhead squats

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

SNATCH BUILD UP | 7:00
4 sets:
3 snatches (building)

RX

9-6-3 reps for time:
Snatches (135/185 lb)
Burpee box jump-overs (24/30 in)

INTERMEDIATE

9-6-3 reps for time:
Snatches (95/135 lb)
Burpee box jump-overs (24/30 in)

BEGINNER

9-6-3 reps for time:
Snatches (55/75 lb)
Burpee box step-overs (12/20 in)

EMOM 10:
1 Snatch
– Increase load across as many sets as possible.