Warm-up:
Burgener Warm-Up

1) Oly:
Every 90sec for 8sets
High Hang Snatch + Snatch with No Foot Movement @ 65-75%

For the Snatch with No Foot Movement, set your feet in your receiving position, and try not to let the ball of your foot leave the ground throughout the snatch. You will need to be aggressive in your turnover and quick in your descent.

2) Strength:
Back Squat
8@65% 8@70% 6@80% 6@85%

3) 3rds of:
12 KB/DB Step-ups (heavy)
Rest 30sec
8 Weighted Strict Pull-up (not chin-up)
Rest 30