Seth getting horizontal
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 1.1.1.1.1
60.65.70.75.80% 1 rep max
20 time cap
Clean and Jerk 1.1.1.1.1
60.65.70.75.80% 1 rep max
20 minute time cap
WOD
Complete as many rounds as possible in 7 minutes of:
135/95-lb. snatch, 1 rep
135/95-lb. clean and jerk, 3 reps
RX+ anything heavier.
