4 September 2019

Warm-up
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

Mobility
T-Spine Smash (roller / balls)
Lateral Quad Smash (roller / bar)
Frog Stretch
Hip 90-90s

Weightlifting
Snatch
1x3 @ 50%
1x2 @ 60%
1x2 @ 70%
1x1 @ 77%
1x1 @ 82%
1x1 @ 87%
1x1 @ 92%
1x1 @ 95%
1x1 @ 97%
1x1 @ 100%
1x1 @ 102%
1x1 @ 105%