WARM-UP -
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, 2-3 times
through
* Focus on footwork and
finishing the pull
WORKOUT PREP-
1 set:
5 Air Squats
5 Power Snatch
WORKOUT - Bumblebee -
Freedom (RX’d)
For Time
100 Power Snatch (75/55)
*Every minute, including
0:00, complete 15 Air Squats
(KG conv: 34/25)
ACCESSORY -
Bottom-Up Single Arm
Standing KB Press
4 sets: 10 reps (each side)-
RPE 8
Leaning Lateral Raise
4 sets: 10 reps (each side)
- RPE 8
*Rest 1:00-1:30 b/t sets
MOBILITY -
1 min Seal Pose
1 min Tricep Smash (each)
1 min Foam roll glutes and IT
band (each side)