1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer Exercises
* 10 minutes with a PVC or Empty Barbell
2. Strength
EMOM10: 1 Squat Snatch @ 75% of 1RM Snatch
3. Workout Prep
2 Single Arm Dumbbell Snatches (Right Arm)
2 Single Arm Overhead Walking Lunge Steps (Right Arm)
2 Single Arm Dumbbell Snatches (Left Arm)
2 Single Arm Overhead Walking Lunge Steps (Left Arm)
10 Double Unders (Or 5 Crossovers)
Marty McFly & Doc
Freedom (RX’d)
12:00 Amrap
8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
50 Double Unders (Or 25 Crossovers)
(KG conv: 22.5/15)
Independence
12:00 Amrap
8 Single Arm Dumbbell Snatches (35/25) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (35/25) (Right Arm)
8 Single Arm Dumbbell Snatches (35/25) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (35/25) (Left Arm)
35 Double Unders (Or 20 Crossovers)
(KG conv: 15/10)
Liberty
12:00 Amrap
8 Single Arm Hang Cleans (light) (Right Arm)
8 Front Rack Walking Lunge Steps (light)
8 Single Arm Hang Cleans (light) (Left Arm)
8 Front Rack Walking Lunge Steps (light)
50 Single Unders
- Target number of Rounds: 5+ rounds
- Minimum number of Rounds before scaling: 3.5 rounds
10 Sets of 1 Squat Snatch @75% of 1RM Snatch
* Complete 1 rep every minute for 10 minutes