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 3:00 (5 sets)
3 Squat Snatch + 5 Overhead
Squats (Touch and Go, Build
in weight, don’t exceed 65%)
WORKOUT PREP -
3 sets:
10 Double Unders
10ft Lunge Walk Variation*
*Set 1: Farmer Carry Lunge
*Set 2: Front rack Lunge
*Set 3: Single Arm Overhead
Lunge
WORKOUT - Papaya
Freedom (RX’d)
8:00 AMRAP
300 Double Unders
50ft Dumbbell Farmer Carry
Lunge (50’s/35’s)
50ft Dumbbell Front Rack
Lunge (50s/35s)
50ft Single Arm Dumbbell
Overhead Walking Lunge
(50/35) (25ft Left/25ft Right)
(KG conv: 22.5/15 DBs)
MOBILITY -
1 min Calf Smash (each)
1 min Foam roll Hamstrings
1 min Barbell quad smash
(each side)