Warm-up:

3 Rounds of Tabata

  • Russian KB Swings
  • Overhead Squats
  • Contralateral Dead Bug
  • Alternating Plank Reaches

Then..

  • Burgener Warm-up

Skill:

Snatch-grip: Deadlift, Pull & High Pull

Strength:

  • 12 Min E2MOTM
    • 4-4-4 Snatch-grip Deadlift (Build to Snatch 1 RM +20%)
    • 3-3-3 Snatch Pull (Build to Snatch 1 RM +10%)
  • 6 Min Every 90 Seconds
    • 2-2-2 Snatch High Pull (Build to 1 RM)
  • 1 Min Empty Bar Overhead Squat
  • 9 Min to Establiish 1 RM Snatch (Squat if mobility allows, Power otherwise)

Scaled:

  • PVC/Light Bar, Power Snatch

Watch: