Burgerner warm-up
Skill transfer exercises for the snatch:
3 sets:
3 overhead squats
3 pressing snatch balances
3 heaving snatch balances
3 snatch balances
25 Walking lunge steps
20 Pull-ups
50 Box jumps, 20 inch box
20 Double-unders
25 Ring dips
20 Knees to elbows
30 Kettlebell swings (Gents use 24kg and Ladies use 16kg)
30 Sit-ups
20 Hang squat cleans (Gents use 35# dumbbells and Ladies use 25#)
25 Back extensions
30 Wall ball shots (Gents use 20# and Ladies use 14#)
3 Rope climb ascents
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