WARM-UP -
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
STRENGTH -
5 sets
1 Snatch Pull + 1 Squat Snatch
@ 80%
-complete 1 set every 2:00-
WORKOUT PREP-
3 sets:
2 Power Snatch (build in
weight)
Set 1: 5 Kipping Pull Ups
Set 2: 3 Kipping Chest to Bar
Set 3: 1-2 Bar Muscle Ups
WORKOUT - Freddy Jones
Freedom (RX’d)
11-9-7-5
Power Snatch (135/95)
Bar Muscle Ups (Or 2x Chest
to Bar)
(KG conv: 60/42.5 PS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 1 Minute Pec Stretch
1 Minute Ring Lat Stretch
1 Minute Foot Smash