SNATCH WORK

Modified Burgener Warm Up

1. Down (knee bend, chest up) and finish (shrug) – Speed through the middle
2. 1 + Elbow High & outside – Bar close
3. 1 + 2 + Muscle Snatch – Turnover
4. PVC Overhead Squat – Core strength
5. Snatch lands (starting stance, dropping into a squat, landing in finish stance)

Skill

Heaving Snatch Balance

• 10 Reps with empty hands
• 10 Reps with PVCStart with an empty barbell from the rack and start working speed under the bar. If your speed is good, start adding weight.

http://www.catalystathletics.com/exercise/82/Heaving-Snatch-Balance/

WOD

12-9-6-3

Snatch @ 95/65

Toes-to-Bar

Run 200m