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 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
* Complete a set every 1:30 *
-into-
- 3 sets: 2 Overhead Squats (@80% of 1RM Snatch)
* Rest as needed between sets *
3. Workout Prep
3 sets:
5/4 Calorie Row
3 Sandbag Squats (build in weight)
3 sets of 2 Overhead Squats (@80% of 1RM Snatch)
* Rest as needed between sets *
Affiliate Version of “Ski-Bag”
Freedom (RX’d)
30/24 Calorie Ski or Row
30 Sandbag Squats (100/70)
20/16 Calorie Ski or Row
20 Sandbag Squats (100/70)
** Sub (155/105) Back Squats as needed **
(KG conv: 45/32.5 Sandbag, 70/48 Back Squat)
Independence
24/20 Calorie Ski or Row
30 Sandbag Squats (70/50)
16/12 Calorie Ski or Row
20 Sandbag Squats (70/50)
** Sub (105/75) Back Squats as needed **
(KG conv: 32.5/22.5 Sandbag, 48/34 Back Squat)
Liberty
20/16 Calorie Ski or Row
30 Dumbbell Front Squats (light)
10/8 Calorie Ski or Row
20 Dumbbell Front Squats (light)
- Target time: 5:30 – 6:30
- Time cap: 10 minutes
- 1 min Barbell Quad Smash (each side)
- 1 min Couch Stretch (each side)
- 1 min Trap Smash (each side)
5 sets: 1 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
* Complete a set every 1:30 *