A) Lunge Warm Up/Junkyard Dog/Burgener Warm Up
B) Drop Snatch (5 x 1)
*Snatch Balance without the dip
C) Snatch Balance (5 x 1)
*Build to a heavy single, you only get one shot if you miss.
*The skill here is catching the weight and lowering to the bottom with it. FAST HANDS,FAST FEET!
D) Halting Snatch Pulls (4 x 3)
Lift to above the knee-sweep,scoop and finish.
85% x 3
95% x 3
E) Zots Press (5 x 3)
Build to your best set of 3 with out bouncing the weight off your back.
F) Accessory Work: 3 Sets
8 Box Jumps
10 Kipping Pull Ups
10 GHD Back Extension w/weight