Snatch’s & Dead’s

Warm Up-

Dynamic and Static Flexibility

Rope 3 minutes

Plyo Step UP’s 20″ Box 1 minute X 3 rounds (1 minute rest between rounds)

Burgener Warm UP / Skill Transfer Exercises

Hang Snatch- 5X5  Lvl 1 Sets Across / Lvl 2 Max Effort

Couplet- AMRAP in 20 minutes 10 Reps each of

Snatch Grip Dead Lift (M;95/F;65) &  20″ Box Dips

Rope 3 minutes

Plyo Step UP’s 20″ Box 1 minute X 3 rounds (1 minute rest between rounds)

Cool Down-

Static and Dynamic Flexibility

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