general warm up (10 minutes)
Americanas x 50 reps
resistance band vertical pull a parts x 50 reps
resistance band pull a parts x 50 reps
Sanddune squats x 20 reps
Burgener drills
specific warm up (5 minutes)
snatch set up and light practice
strength (20 minutes)
snatch x 3-3-3-3-3-3-3 reps
conditioning/accessory work (2 rounds)
Ahrens press x 10 reps
Bulgarian split squats x 10/10reps
The Cave 