1. Movement Prep/Activation and Increasing Heart Rate
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
Every 1:00 (10:00)
5 Power Snatch (touch and go)
*Use a light and comfortable weight
3. Workout Prep
2x50ft Shuttle Runs (each)
Power Snatch 5 x 5
Every Minute (10:00)
5 Power Snatch
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps
2 rounds
40/32 Calorie Row
30 Jumping Split Lunges
15 Rope Climbs (Or 20 Strict Pull Ups)
4 Rounds
12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality
15 Single Arm Standing Tricep Extension w/ band
-Rest 1 min b/t rounds-