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 of: 3 Snatch Deadlift +
2 Power Snatch
* Work up to a comfortable,
heavy complex *
WORKOUT PREP -
3 sets:
5/4 Calorie Air Bike (each)
2 Deadlifts (build in weight)
10ft Handstand Walk (or 2
inchworms)
WORKOUT -“Don’t put
words in people’s mouths.
You put turkey in people’s
mouths”
Freedom (RX’d)
Teams of 2
Partner 1:
200/160 Calorie Air Bike
Partner 2:
5 Deadlifts (225/155)
25ft Handstand Walk
5 Deadlifts (225/155)
(KG conv: 102/70 DL)
*Switch when the deadlift/
handstand walk/deadlift is
completed*
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose