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 -
5-4-3-2-1 Hang Power Snatch
+ 5-4-3-2-1 Overhead Squat
(build-in weight)
Set 1: 5 Hang Power Snatch +
5 Overhead Squat
Set 2: 4 Hang Power Snatch +
4 Overhead Squat
Set 3: 3 Hang Power Snatch +
3 Overhead Squat
Set 4: 2 Hang Power Snatch +
2 Overhead Squat
Set 5: 1 Hang Power Snatch +
1 Overhead Squat
*Complete each complex
unbroken
WORKOUT PREP -
2 sets:
5/4 Calorie Air Bike (build
in pace)
3 Toes to Bar
WORKOUT - Maple Pecan
Latte
Freedom (RX’d)
For Time:
4-8-12-16-20-24
Calorie Air Bike
Toes to Bar
-Women’s Calories: 3-6-9-
12-15-18
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute QL Stretch
2x 10 Reverse Leg Raises
(each side)
1 Minute Ring Lat Stretch