A. Snatch skill work:
Burgener warmup:
dip shrug, scarecrow, muscle snatch
snatch push-press, overhead squat
pressing snatch balance, heaving snatch balance, snatch balance
Snatch pull from floor + power/full snatch from below knee + OHS
B. EMOM x 12 min:
Snatch pull from floor + power/full snatch from below knee + OHS
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 (not to a max, just a comfortable weight with GOOD positions!)
*emphasis this week is drilling positions on the pull + getting the knees back and getting comfortable in receiving position.
