<p>1. Movement Prep/Activation and Increasing Heart Rate<br />3:00 Machine (easy pace)<br />-into-<br />Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)<br />* 10 minutes with a Stick or Empty Barbell<br />* Perform 3-5 reps at each movement<br />-into-<br />3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)<br />* 5 minutes (This is strength prep)<br />* 2-3 Times through<br />* Athletes should focus on footwork and finishing their pull<br /><br />2. Strength Prep<br />Athletes will have 1 full snatch followed by 1 overhead squat. Athletes should focus on the consistency of their receiving position and footwork during these lifts. For snatch balance, athletes will perform from the rig, focusing on speed under the bar with consistent footwork. Work with athletes on understanding a shallow and controlled dip into a violent drop and punch under the barbell.<br /><br />3. Workout Prep<br />3 sets:<br />5 Wall Balls (build in height and weight)<br />2 Dumbbell Snatch (build in weight)<br />1 shuttle run</p>