Mobilize, then:
5 reps of each: “burgener warmup” (empty barbell)
Hang snatch hip shrug
Hang high pull
Hang power snatch
Over head squat
Snatch balance
Full snatch from shins
A.) every :90 sec for 15 min
Snatch without moving feet x 1 rep
*Sets 1-2 @ 65% of 1-RM Snatch
*Sets 3-4 @ 70% of 1-RM Snatch
*Sets 5-7 @ 75% of 1-RM Snatch
*Sets 8-9 @ 80% of 1-RM Snatch
*Sets 10 @ 83-85% of 1-RM Snatch
(Feet should start in your landing position. Heels can come off the ground but the feet should not move)
B.
Every 3 minutes, for 15 minutes (5 sets):
Back Squat
*Sets 1-3 – 4 reps @ 80%
*Sets 4-5 – 8 reps @ 70%
C.
Three rounds for time of:
Row 20 calories
Handstand Push-Ups x 15 reps*
* strict for advanced*