general warm up (15 minutes)
resistance band vertical pull a parts x 50 reps
tin mans x 100 feet
broad jumps x 100 feet
barbarian split squats x 12/12 reps
Burgener drills
specific warm up (5 minutes)
snatch set up and light practice
strength (20 minutes)
snatch x 3 reps x 8 sets
conditioning/accessory work (2 rounds)
snatch grip deadlift x 5 reps
snatch grip rows x 10 reps
snatch grip push press x 10 reps
The Cave 