Warm up

2 rds
10 pvc pass throughs
10 oh squats
10 oh lunges

Jump stance (10 bounces)
Catch stance (squat stance)

3 rds of 3
Start in jump, walk out to catch the squat
Start in jump, slide out to a catch at 2/4/6”
Start in jump, slide to full squat then reset

Burgener warm up
3rds of 3 reps
Down + finish
Elbows high + outside
Muscle snatch
Snatch lands
Snatch drops

3 high hang snatch
3 low hang snatch
3 snatch from mid shin

Work to a heavy hang squat snatch

At 75% of heaviest lift
Hang squat snatch
Front rack lunges

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