1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (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 (This is strength prep)
* 2-3 Times through
* Focus on footwork and finishing pull
2. Strength
- 5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM)
- 3 sets: 3 Snatch Balance (80% of 1RM)
3. Workout Prep
1 set:
4 Dumbbell Box Step ups
4 V-Ups
10ft Single Dumbbell Walking Lunge
3 sets: 3 Snatch Balance (@ 80% of 1RM Snatch)
– Rest as needed between sets –
The Goonies
Freedom (RX’d)
15:00 AMRAP
10 Single Dumbbell Box Step Ups (50/35) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (50/35)
(KG conv: 22.5/15 DB)
Independence
15:00 AMRAP
10 Single Dumbbell Box Step Ups (35/25) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (35/25)
(KG conv: 15/10 DB)
Liberty
15:00 AMRAP
10 Single Dumbbell Box Step Ups (light) (20/16)
20 Sit Ups
50ft Lunge
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Target number of Rounds: 6+ Rounds
-
Minimum number of Rounds before scaling: 4 Rounds
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM Snatch)
* Complete a set every 1:30 *