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
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *
3. Workout Prep
2 sets:
4 Box Jump Overs (build in height)
5/4 Calorie Row (build in pace)
2 Burpee Box Get Overs (build in height)
Affiliate Version of “Intervals”
Freedom (RX’d)
2 sets:
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
21 Box Jump Overs (24/20)
15/12 Calorie Row
9 Burpee Box Get Overs (30/24)
-rest until 10:00, perform second set reversed-
Independence
2 sets:
21 Box Jump Overs (20/16)
12/10 Calorie Row
9 Burpee Box Get Overs (24/20)
21 Box Jump Overs (20/16)
12/10 Calorie Row
9 Burpee Box Get Overs (24/20)
-rest until 10:00, performe second set reversed-
Liberty
2 sets:
21 Box Step Ups (20/16)
10/8 Calorie Row
9 Up Down Box Step ups (24/20)
21 Box Step Ups (20/16)
10/8 Calorie Row
9 Up Down Box Step ups (24/20)
-rest until 10:00, performe second set reversed-
- Target time each set: 5-7 minutes
- Time cap each set: 8 minutes
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Seal Pose
10 sets: 1 Squat Snatch (start at 65% and build, no higher than 90%)
* Complete 1 set every 1:15 *