Trainer warmup 10 Min + Burgener warmup

Skill: Power Snatch

Competition:  

10 Min. OTM: 1 Power Snatch + 2 Behind the Neck Push Presses, work up to a heavy complex with excellent form! Cannot drop the Bar. If you can´t control the bar back to the ground it´s simply too heavy. Work on Oly Platforms!

Fitness: 10 Min. OTM 3 Hang Power Snatch work up to a solid 3RM. No Drops!

then with a 20 Min. TimeCap

Competition:

7 Rounds for time:

7 Power Snatch 42,5/30kg

7 Box Jump Step downs 60/50cm

7 T2B

Score: Time

Fitness:

5 Rounds

7 Hang Power Snatch 30/20kg

7 Box Jump Step downs 50cm

7 T2B or (MB) Hanging Leg Raises

Score: Time or Reps.

Burger, want some?