Tuesday 4-18-17

Coach's thoughts on today:
There is tons of time to get all this done. Take a little extra time on the warm-up. If your technique needs work spend time on that before getting to the weights. I want this not to feel rushed. I want you all to be able to perform by attempting the reps when you feel ready. Focus! Nail it!


  • Burgener Warm-up

1. Down and "Finish"
2. Elbows High and Outside
3. Muscle Snatch
4. Snatch Lands at 2", 4", 6"
5. Snatch Drops

1. Snatch Push Press
2. Overhead Squat
3. Heaving Snatch Balance
4. Snatch Balance without a dip
5. Snatch Balance with a dip


  • Form: Hang Clean (5x3)

This can be done as a hang-power clean with a front squat, but the more you can work on catching low the better.

  • C/I: Clean (5-5-3-3-1-1-1)