Warm Up:
“Burgener Warm Up”
2x (1st with PVC, 2nd with empty bar)
Down/Up & Shrug
Elbows high and outside
Muscle Snatch
Snatch Lands: 2″, 4″ 6″
Snatch drops
HSPU Progression
Hand Stand Hold- 10 secs
Strict HSPU
Kipping HSPU
Strength:
Build to 3RM Power Snatch- reps do not need to be touch and go.
3-3-3-3-3
WOD:
EMOM for 8 min
3 Power Snatches: use 80-90% of 3RM
3 HSPU- choose range of motion
Range of motion: Parallettes, Floor, AbMats, Negatives, Pike PU
