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 -
5 sets (3 Position Snatch):
1 High Hang Snatch + 1 Hang
Snatch + 1 Snatch (Don’t
exceed 70% of 1RM Squat
Snatch)
WORKOUT PREP -
After the strength, build up
to workout weight in 3 sets
while hitting 2-3 singles at
each weight.
WORKOUT - Isabel
Freedom (RX’d)
“Isabel”
For Time
30 Power Snatch (135/95)
(KG conv: 61/43)
MOBILITY -
1:00 Barbell Quad Smash
(each side)
1:00 Couch Stretch (each
side)
1:00 Trap Smash (each side)