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 -
Heavy Squat Snatch (8:00)
-into-
3 sets x 8 Hang Muscle
Snatch (40-50% of Heavy
Snatch)
WORKOUT PREP -
2 sets:
4 Hang Dumbbell Snatch
(build in weight)
10 Double Unders
WORKOUT - “Courtesy of
the Red White and Blue”
Freedom (RX’d)
120-90-60
Double Unders
40-30-20
Alternating Hang Dumbbell
Snatch (50/35)
(KG conv: 22.5/15 DB)
MOBILITY -
1 min seal pose
1 min bicep stretch on wall
1 min tricep lacrosse ball
smash (each side)