Lifts Training:
Snatch
Burgenor Warm-up
Slow pull to Power Snatch
Behind the neck Snatch grip Press to Squat
Squat Snatch -> 135#
Snatch Max -> 165#

Thruster
Cluster: Squat Clean to Thruster
04 Ladder:
Thruster
W: 75,95,115,135
M: 135,165,195,225

01 Partner Forward: (Sprint)
9-7-5-3
Snatch 95#/55#
Box Jump 24″/20″
[4:50]