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 -
10 sets x 3 Power Snatch
(60-70%)
* Complete 1 set on the
minute for 10:00
WORKOUT PREP -
2 sets:
5 Wall Balls
5 Sit Ups
WORKOUT - “I’m in love, I’m
in love and I don’t care who
knows it”
50-40-30-20-10
Wall Balls (20/14)
Abmat Sit-ups
(KG conv: 9/6 WB)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)