WARM-UP -
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
STRENGTH -
Every 1:00 (12:00)
Even Minute: 7 Muscle Snatch
(min 0-2-4-6-8-10)
Odd Minute: 5 Snatch
Balance (min 1-3-5-7-9-11)
*Use the same weight for
both movements. Sets are
completed unbroken (touch
and go on the muscle
snatch). You can build in
weight or stay the same
across sets. Stay light!
WORKOUT PREP-
3 sets:
3 Deadlifts (build in weight)
2 Bar Facing Burpees
5/4 Calorie Air Bike (build
in pace)
WORKOUT - Feliz Navidad
Freedom (RX’d)
5 Sets
6 Deadlifts (225/155)
8 Bar Facing Burpees
10/9 Calorie Air Bike
-rest 1:1 between sets-
(KG conv: 102.5/70 DL)
COOL DOWN/MOBILITY -
1 Minute QL Stretch
2x 10 Down Dog
1 Minute Foot Smash