]
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 -
Every 1:30 (6 sets)
1 Squat Snatch @80%
-into-
3x5 Snatch Grip Push Press
@70-80%
WORKOUT PREP -
3 sets:
1 Power Snatch
1 Squat Snatch
-Build in weight across sets-
WORKOUT - Heavy Isabel
Freedom (RX’d)
For Time:
30 Snatches (155/105)
(KG conv: 70/47.5 Snatch)
* Reps can be Power or Squat
Snatch
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Seated Biceps
Stretch
2x 10 Shoulder Extension
Bridges
20x Scorpion Kicks (each