1. Movement Prep/Activation
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
2. Strength Prep
5 sets x 1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch
*Build to a Heavy Unbroken Complex across 5 working sets
3. Workout Prep
2 sets:
3 Toes to Bar
3 Overhead Squats (build in weight)
10 Double Unders
Wilson
Freedom (RX’d)
15:00 AMRAP
5-10-15-20-25…..
Toes to bar
10 Overhead Squats (95/65)
50 Double Unders
(KG conv: 43/29)
Independence
15:00 AMRAP
4-8-12-16-20…..
Toes to bar
10 Overhead Squats (75/55)
35 Double Unders
(KG conv: 34/25)
Liberty
15:00 AMRAP
5-10-15-20-25…..
Hang Knee Raises
10 Dumbbell Squats (light)
50 Single Unders
- Target number of Rounds: Into the round of 25 toes to bar
- Minimum number of Rounds before scaling: Into the round of 20 toes to bar.
- 1 min foot smash w/ lacrosse ball (each side)
- 1 min Couch Stretch (each side)
- 1 min Hand Smash w/ lacrosse ball (each side)
1 Power Snatch + Below the Knee Power Snatch + 1 Hang Power Snatch x 5 sets
*Build to a Heavy Unbroken Complex across 5 working sets