Dynamic Warm Up: “15 Minutes”
400M Run
3 Rounds NFT
10 PVC Pass Throughs
5 OH Squats (PVC or 15lb Bar)
10 Lunge (5 each Leg)
5 Hand Release Push Ups

-Take Your time in the OH Squats – Focus on staying engaged through the entire movement.


BURGENER WARM-UP: “In 15 Minutes”
A. PVC then
B. Bar Work

1. Down and “Finish”
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2″, 4″, 6″
5. Snatch Drops
1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip
Metcon (Time)
10 Rounds For TIme (15 Minute Cap)
– 10 Snatch 95/65
– 30 Lateral Bar Hops
Scaling Options for Snatch:
1. Power Snatch or Hang Power Snatch
Scaling Options for Lateral Bar Hops:
1. Lateral Hops over line


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