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 -
Squat Snatch:
Heavy 3 Rep
Heavy 2 Rep
3 Heavy Singles (Build to 85-
90% through the 3 singles)
* The heavy 3 rep and 2 rep
should be touch and go.
WORKOUT PREP-
3 sets:
100m Run (build in pace)
3 Clean and Jerks (build in
weight)
WORKOUT - “Good
Afternoon, my name is
Russell”
Freedom (RX’d)
4 Rounds
400m Run
10 Clean and Jerks (155/105)
(KG conv: 70/47.5 C&J)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min Calf and Big Toe Stretch
(each leg)
2 Min Bench Stretch for Lats
1 Min Ring Bicep Stretch