Burgener Warm-Up (3 reps each of the following sequence)

Down & Up
Elbows high & up
Muscle Snatch
Drop & Land
Snatch Balance
Overhead Squat

Max Effort Snatch

Work up to a 1 rep max (full snatch)


Time permitted…3 X 10 of:

GHD raises or Hip extensions

Reverse Hyper machine or Supermans

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