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 1:00 (10:00)
5 Power Snatch (touch and
go)
*Use a light and comfortable
weight
WORKOUT PREP -
2x50ft Shuttle Runs (each)
WORKOUT - Golden
Delicious
Teams of 2
10-9-8-7-6-5-4-3-2-1 (each)
50ft Shuttle Runs
* Each shuttle run is 25 feet
down + 25 feet back (50 feet
total)
MAYHEM MINI-PUMP –
Triceps
4 Rounds
12 Resistance Band Chest Fly
– High to Low @ moderate
weight – maintain quality
15 Single Arm Standing
Tricep Extension w/ band
-Rest 1 min b/t rounds-
MOBILITY -
1 min foot smash w/ lacrosse
ball (each side)
1 min calf stretch against wall
(each side)
1 min foam roll upper back