general warm up (10 minutes)
push ups x 25 reps
Grinder Kord flys x 15 reps
Grinder Kord reverse flys x 15 reps
dislocates x 10 reps
Burgener drills
specific warm up (5 minutes)
snatch set up and light practice
strength (20 minutes)
snatch x 3/3/3/3/3 reps
conditioning/accessory work (3 rounds )
dip snatch x 5 reps
snatch balance x 5 reps
Ahrens press x 10 reps
