A. Snatch skill work:
Burgener warmup:
dip shrug, scarecrow, muscle snatch
snatch push-press, overhead squat
dip shrug, scarecrow, muscle snatch
snatch push-press, overhead squat
pressing snatch balance, heaving snatch balance, snatch balance
snatch pull + snatch (from floor)
B. EMOM x 12 min:
snatch pull + snatch (from floor)
Min 1-4: 1-3 reps at emtpy barbell
Min 5-8: 1-2 reps at mod loads (adding weight)
Min 1-4: 1-3 reps at emtpy barbell
Min 5-8: 1-2 reps at mod loads (adding weight)
Min 9-12: 1 rep at mod-heavy load (go heavy as long as you are hitting pos.)
*emphasis this week is bar path through the pull from the floor + snatch (power or full) from the floor.
*emphasis this week is bar path through the pull from the floor + snatch (power or full) from the floor.
