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 Minute (10:00)
5 Power Snatch (+20lbs total
from week 2)
- Use lightweight that can be
cycled smoothly for 5 Touch
and Go reps
WORKOUT PREP -
1 set:
4 Toes to Bar
2 Burpee Broad Jump
2 Toes to Bar
WORKOUT - Quiche
Freedom (RX’d)
Every 5:00 (3 sets)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump
(4’/3’)
10 Toes to Bar or 10 V-ups
10 Burpee Broad Jump
(4’/3’)
10 Toes to Bar or 10 V-ups
* Perform Toes to Bar for
sets 1 and 3. Perform V-ups
for set 2.
MOBILITY -
1 min couch stretch (each
side)
1 min pigeon pose (each side)
1 min quad smash (each side)