10 min total -3 Way Hip Stretch x 3 each side 3 Rounds
Jog, Bike, Or Row 1 min
Burgener Warm Up w/ empty bar
Snatch 1 Rep
Use the heaviest weight you can for each set. Rest as needed between sets.
20 min to build up to a heavy single, then move onto Workout 2.
3 rounds for time of: 7 Power Snatches, 135/95 lbs 14 Burpees 21 GHD Sit-ups
Goal: sub 14 min
Dumbbell Raise 3x20 Use the same weight for each set. Rest as needed between sets.
20 reps = 10 lateral raise & 10 front raise
What is your goal 1 rep snatch for 2017?