burgener warm up+skill transfer exercises+3 pos snatch with light bar x 3 reps at each position.
- muscle snatch from ground to loosen up: 2-3 sets x 3 reps light weight. make sure your positions are right on.
- snatch pulls: no more than 5 sets x 3 reps….focus on form and position. no heavier than 70%
- clean tempo pulls: easy weight….like 40% no more….take 10 sec up, 10 sec down….x 3 sets. going up 10 sec and down 10 sec is one rep….therefore you are doing 3 sets of 1 reps ensuring your positioning is spot on.
- pulls up x 50 total
- sit ups with weight behind head: 50 reps.