Warm up
2 rds
10 pvc pass throughs
10 oh squats
10 oh lunges
Feet
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
Strength
Work to a heavy hang squat snatch
Wod
At 75% of heaviest lift
12-9-6
Hang squat snatch
30-18-12
Front rack lunges