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 -
4 sets
1 Snatch + 1 Snatch Balance
(@75-80%)
-complete a set every 1:30-
2:00-
WORKOUT PREP -
2 sets:
5/4 Calorie Ski
3 Overhead Squats
3 Toes to Bar
WORKOUT - The Unknown
Freedom (RX’d)
21-15-9
Calorie Ski (OR Row)
(Female Calories: 16-12-7)
Toes to Bar
-@8:00-
21-15-9
Calorie Ski (OR Row)
(Female Calories: 16-12-7)
Overhead Squats (75/55)
-@16:00-
21-15-9
Toes to Bar
Overhead Squats (75/55)
(KG conv: 35/25 OHS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Ring Lat Stretch
10x 5 Second Cobra
2x 10 Down Dog