general warm up (10 minutes)
resistance band pull a parts x 75 reps
resistance band pause face pulls x 20 reps
push ups x 20 reps
bodyweight squats x 20 reps
tuck jumps x 10 reps
specific warm up (5 minutes)
Burgener drills
snatch set up and light reps
strength (20 minutes)
snatch x 3/3/3/3/3 reps
conditioning/accessory work (2 rounds)
snatch grip high pulls x 5 reps
Ahrens press x 10 reps
weighted calf raises x 15 reps
The Cave 