1. Movement Prep/Activation
Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
2. Strength
Every 1:30 (6 sets)
1 Squat Snatch @85%+
-into-
3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)
3. Workout Prep
2 sets:
10 Double Unders
2 Burpee Box Get Overs
2 Power Snatch
3 sets of 3x: 1 Snatch Deadlift + 1 Snatch Pull (@ 80% of Snatch 1RM)
Freedom (RX’d)
Every 4:00 (4 sets)
60 Double Unders
10 Burpee Box Get Overs (30/24)
6 Power Snatch (135/95)
(KG conv: 60/42.5 PS)
Independence
Every 4:00 (4 sets)
50 Double Unders
10 Burpee Box Get Overs (24/20)
6 Power Snatch (115/85)
(KG conv: 52.5/37.5 PS)
Liberty
Every 4:00 (4 sets)
60 Single Unders
10 Burpee Box Get Overs (20/16)
10 Alternating DB Snatch (light)
- Target time each set: 2:10-2:30
- Time cap each set: 3:00
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
2x 1 Minute Ring Bicep Stretch
1 Minute Posterior Shoulder Smash
1 Minute Barbell Forearm Stretch
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
Every 1:30 (6 sets)
1 Squat Snatch @85%+