Burg Str 4.1

WU: CSA + HHA

3 Sets:  

8 Cossack Squat

10 sec High Speed Banded Flutter Kicks

15 SL Knee Dives into Band

BB Prep:

Burgener WU Snatch PVC

Snatch Skill Transfer PVC

3 Position Snatch PVC

Work:

Power Snatch + Hang Power Snatch + Power Snatch

4 sets @ 115#- 115# - 125# - 125#

Snatch Balance 2x3 @ 45#, 1x3 @ 65#

High Hang Clean Shrug 4x5 @ 245#

Back Squat 5,4,3,3 @ 340#

Accessory:

Nordics to Incline 3x3

Incline Bench Shoulder ER w/ 5# plates 3x12