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 minutes) 5
Power Snatch (+25lbs from
Wk 1)
WORKOUT PREP -
2 sets:
1 Wall Walk (build up the
wall)
10ft Farmer Carry (build in
weight)
WORKOUT - Reading
Rainbow
Freedom (RX’d)
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry
(2x70/50) after each set
(KG conv: 30m Farmers
Carry at 32.5/22.5)
MOBILITY -
1 min forearm smash w/
barbell (each side)
1 min palm smash w/ lacrosse
ball (each side)