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 3:00 (5 sets)
5 Hang Squat Snatch (Build
up to 65% of 1RM Snatch)
WORKOUT PREP-
2 sets:
10 Double Unders (each)
5 Wall Balls
WORKOUT - Dallas
Mavericks
Freedom (RX’d)
100 Double Unders
100 Wall Balls (20/14)
100 Double Unders
(KG conv: 9/6 WB)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, walk, etc.)
1 Min Posterior Shoulder
Smash
20 Shoo the Cat
1 Min Foot Smash