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 (This is strength
prep)
* 2-3 Times through
* Focus on footwork and
finishing pull
STRENGTH -
5 sets: 1 Squat Snatch + 1
Overhead Squat (@75% of
1RM)
3 sets: 3 Snatch Balance
(80% of 1RM)
WORKOUT PREP -
1 set:
4 Dumbbell Box Step ups
4 V-Ups
10ft Single Dumbbell Walking
Lunge
WORKOUT - The Goonies
-
Freedom (RX’d)
15:00 AMRAP
10 Single Dumbbell Box Step
Ups (50/35) (20)
20 V-Ups
50ft Single Dumbbell Walking
Lunge (50/35)
(KG conv: 22.5/15 DB)
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min Couch Stretch (each
side)
1 min Seal Pose