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 1:00 (10:00)
1 Power Snatch + 1 Overhead
Squat @70-75%
-into-
3x3 Snatch Grip Deadlift
(80-90%)
WORKOUT PREP -
2 sets:
4 Hang Dumbbell Snatch
(Right and Left)
2 Burpee Over Dumbbell
10ft Dumbbell Overhead
Walking Lunge (each arm)
WORKOUT - The Wedding
Planner
Freedom (RX’d)
12:00 AMRAP
10 Right Arm Hang Dumbbell
Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge
(50/35)
10 Left Arm Hang Dumbbell
Snatch (50/35)
5 Burpee Over Dumbbell
25ft Dumbbell Walking Lunge
(50/35)
(KG conv: 22.5/15 DB)-
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Posterior Hip Stretch
1 Minute Forearm Smash
1 Minute Bench Stretch for
Lats
1 Minute Pec Stretch