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 @85%+
-into-
3 sets of 3x: 1 Snatch Deadlift
+ 1 Snatch Pull (@ 80% of
Snatch 1RM)
WORKOUT PREP -
2 sets:
10 Double Unders
2 Burpee Box Get Overs
2 Power Snatch
WORKOUT - Bethesda
Freedom (RX’d)
Every 4:00 (4 sets)
60 Double Unders
10 Burpee Box Get Overs
(30/24)
6 Power Snatch (135/95)
(KG conv: 60/42.5 PS)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
2x 1 Minute Ring Bicep
Stretch
1 Minute Posterior Shoulder
Smash
1 Minute Barbell Forearm