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 High Hang Power
Snatch + 1 Hang Power
Snatch + 1 Power Snatch
(@70% of 1RM Snatch)
* Complete a set every 1:30 *
-into-
3 sets: 2 Overhead Squats
(@80% of 1RM Snatch)
* Rest as needed between
sets *
WORKOUT PREP -
3 sets:
5/4 Calorie Row
3 Sandbag Squats (build in
weight)
WORKOUT - Affiliate Version
of “Ski-Bag”-
Freedom (RX’d)
30/24 Calorie Ski or Row
30 Sandbag Squats (100/70)
20/16 Calorie Ski or Row
20 Sandbag Squats (100/70)
** Sub (155/105) Back Squats
for Sandbag Squats as
needed **
(KG conv: 45/32.5 Sandbag,
70/48 Back Squat)
MOBILITY -
1 min Barbell Quad Smash
(each side)
1 min Couch Stretch (each
side)
1 min Trap Smash (each side)