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
STRENGTH -
3 Squat Snatch x 10 sets
@60-75% of 1RM Snatch
* Complete a set every
minute (10 minutes) *
WORKOUT PREP -
2 sets:
2 Burpees
5 Wall Balls
WORKOUT - Leonardo da
Vinci
-
Freedom (RX’d)
For Time
21-15-9
Burpees
42-30-18
Wall Balls (20/14)
(KG conv: WB 9/6)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)