Skill: 10-15 min: Snatch pulling positions (PVC-light barbell) high hang, midthigh, below knee, floor & back up working through the positions without pausing.(emphasize hip position with tight set back angle) + Burgener warmup #1,2,3,4,5,6: 1. Dip-Shrug (speed through the middle). 2. Scarecrow arms (bar path of the pull under). 3. muscle-snatch (aggressive turn over and finish position over head). 4. Snatch land (foot placement and speed). 5. Snatch Drop (foot placement, speed and full squat landing). 6. Hang Snatch (putting everything together and pulling body under bar to receive in full squat)
P1. Overhead squat.(15min.) 3-3-3-3-3. Incrementing each round to a solid 3 rm. These should be steady increases and NOT drastic jumps in weight. 5#, 10# at most!
P2. MOBILITY! Goats.