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

 

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