Burgener Warm up for Snatch + Complex Review
**Athletes will perform a Power Snatch, pause for 2-3 seconds in their power receiving “catch” position, then lower directly into an overhead squat. This complex will begin at a light weight (20-30%) and build up to a moderately challenging Power Snatch weight (70-80%), not a max. Athletes still developing these movements should stay at lighter bar loads focusing on technique and maintaining good positioning.
30 Overhead Squats @50-60% / 8-10 UB Reps (135/95)
30 Pull-ups / Seated Pull-up / Ring Row
@Home / Scaled option:
Run / Row / Jump Rope, etc (90 sec effort)
30 (15R/L) 1-Arm Overhead Squats (30-35/20-26)
30 Pull-ups / Seated Pull-up / Inverted Body Row / 1-Arm DB.KB Row
Run / Row / Jump Rope (90 sec effort)
NOTES: Score Time and record OHS weight. The OHS weight should be challenging for experienced athletes to where it would be difficult to perform all reps UB.