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-
3 sets:
10 Double Unders
2 Power Snatch (build in
weight)
WORKOUT - McAlister’s
Deli -
Freedom (RX’d)
50-40-30-20-10
Double Unders
5-4-3-2-1
Snatch (165/110)
(KG conv: 75/50)
ACCESSORY -
Standing Alternating DB Curl
+ Single DB Double Head Curl
4 sets: 8 reps (of each) -
RPE 8
Standing KB Crush Grip
French Press
4 sets: 10 reps - RPE 8
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min calf stretch against wall
(each side)
1 min foam roll upper back