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 -
15:00 to Find
1RM Squat Snatch (build
across sets)
WORKOUT PREP -
3 sets:
2 Power Snatch (build in
weight)
2 Clean and Jerks (build in
weight)
Set 1: 5 Pull Ups
Set 2: 3 Chest to Bar
Set 3 1 Bar Muscle Ups
WORKOUT - Mule Deer
Freedom (RX’d)
400m Run
20 Bar Muscle Ups
400m Run
20 Power Snatch (135/95)
400m Run
20 Clean and Jerks (135/95)
400m Run
(KG conv: 60/42.5 C&J)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Dorsiflexion Matrix
1 Minute Seated Biceps
Stretch
2x 30 Second Pigeon Stretch
Drops