Wednesday August 14

Warm-Up
4 x 6 Alt-T Push-Ups, 6 Spider Lunges, 6 PVC Disclocates, 6 PVC OHS-to-Sotts Press

Prep
2-3 x 5 Burgener Warm-Up Mvmt #4
– for lack of a better term, this is a “Behind-the-Neck Snatch-Grip Push-Jerk with the PVC.” It is the 4th of 5 movements in Coach Burgener’s warm-up series, and it allows a lifter to practice the necessary footwork needed to increase the depth of the receiving position.

Strength
6 x 1 Power Snatch + 1 Hang Snatch*
* May be either power or squat snatch depending on the lifter’s ability and comfort

Met-Con
12 rounds, EMOTM, alternating between
(1) 4 Bastards;* and,
(2) 3 Snatch Hi-Pulls**
* Over-the-Bar Burpees, where Over & Back = 1 rep
** use last weight successfully lifted during the strength portion of class