WARM UP
Active - Burgener-Style Warm-Up
3 Snatch-grip Shrugs
3 Hang Snatch High Pulls
3 Muscle Snatches
3 Overhead Squats
1 2in Snatch Land
1 4in Snatch Land
1 6in Snatch Land
3 Snatch Lands
LIFTING
Squat Snatch
3x1 at 90% 1RM
HEAVY METCON
5 rounds for time of:
7 Back Squats, 70% 1RM
16 Alternating DB Arnold Press, pick load
Strict Pull Up + Chin Over Bar Hold, 20 secs
Plank Hold, 1:30
COOL DOWN
For quality:
Banded Shoulder Stretch, 2 mins
Couch Stretch, 2 mins
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