RX
8 rounds for time:
400-m run
– Rest 1:30

INTERMEDIATE
Same as Rx’d

BEGINNER
8 rounds for time:
200-m run
– Rest 1:30

SKILL WORK
Pre-workout:
Burgener snatch warm-up:
2 sets:
10 dip-drive
10 dip-drive shrug
10 dip-drive shrug elbows high and outside
10 muscle snatch
10 overhead squats
10 hang power snatches
10 power snatches
– Focus on hitting positions over increasing load.
– Begin first set with a PVC. Try the second set with an empty bar.