general warm up (10 minutes)

resistance band pull a parts x 50 reps

push ups x 25 reps

dumbbell high pulls x 10/10 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)

pressing snatch balance x 5 reps

snatch grip recline rows  x 10 reps

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