Warm Up

3 sets
10 PVC pass thrus10 PVC Cuban press
10 PVC snatch press in the receiving position
10 PVC RDLs
*last round move to an empty barbell for the snatch press and RDLs
Burgener Warm Up

Perform 3 reps of each
✅Down and Finish (speed thru the middle)
✅Elbows High & Outside (keep bar close)
✅Muscle Snatch (strong turnover)
✅Snatch Lands 2,4,6 (Footwork)
✅Snatch Drops (Footwork) 



Strength

5:00 EMOM
1 x snatch high pull from the floor
1 x hang squat snatch

4:00 EMOM
3 x snatch grip segmented deadlift - pause at knee, mid- thigh and full extension


WOD
"Light Bright"

3 rounds

15 push ups
20/15  cals bike or 500m row or run 500m (our 400m plus to the fence and back)
Rest 2:00