Click to access 53_06_Burgener_Warmup.pdf
As a class:
2 sets (1 – PVC, 2 – barbell)
Starting from the hang (just above the knee)
3 – pop/shrug
3 – pop/shrug/high pull
3 – pop/shrug/high pull/bar overhead (muscle snatch)
3 – overhead squats
3 – snatch balance
3 – squat snatch
Snatch Complex – High Hang Snatch + Hang Snatch (just above knees) + Snatch = 1 rep
You should be able to complete the first two lifts without setting the bar down.
E2MOM for 20 minutes (10 sets) – 1 rep
Set 1-3 = 50% 1RM
Set 4-5 = 60-70%
Set 6-7 = 70-80 %
Set 8-9 = 80-90%
Set 10 = 95%
*New folks, power snatch. Regulars, if you’re wanting to work your Oly lifts, do squat snatches. Watch for curling the bar and for catching it with an arched back.
6 Hang Power Snatches
3 Overhead Squat
Pick your load based on 3 unbroken overhead squats. This WOD is one of strategy, plan your rests appropriately. Example: Do 8 DL, rest, 9th DL into the hang power snatches. If you do 9 DL then rest before starting your hang power snatches, you end up doing a 10th DL to get to the hang. Be efficient.