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
WORKOUT PREP-
3 sets:
3 Squat Snatch (build in weight)
2x50ft Shuttle Run
4 GHDs (Or V-Ups)
WORKOUT Numbuh Four
Freedom (RX’d)
10 Squat Snatch (155/105)
10x50ft Shuttle Runs
30 GHDs
10 Squat Snatch (155/105)
30 GHDs
10x50ft Shuttle Runs
10 Squat Snatch (155/105)
(KG conv: 70/47.5 SS)
Gymnastics: Choose either Rope
Climbs or Strict Pull-ups
Rope Climbs
Strength Option - EMOM8:
Level 1:
Odd: 2-4 Chin Ups or Ring Rows
Even: 10 Heel Assist Rope Pull Ups
Level 2:
Odd Minute: 4-6 Chin Ups
Even Minute: 3 Rope Pull to Stand
Level 3:
Odd Minute: 6-8 Chin Ups
Even Minute: 2 Rope Climbs
Strength Option - EMOM6:
Level 1:
Odd Minute: 2-4 Chin Ups
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6 Chin Ups
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8 Chin Ups
Even Minute: 5-7 Strict Pull Ups
Strict Pull Ups
Strength Option - EMOM6:
Level 1:
Odd Minute: 2-4 Chin Ups
Even Minute: 5-7 Ring Rows
Level 2:
Odd Minute: 4-6 Chin Ups
Even Minute: 3-5 Strict Pull Ups
Level 3:
Odd Minute: 6-8 Chin Ups
Even Minute: 5-7 Strict Pull Ups
Conditioning Option
Minute 1: 3 Burpee Pull Ups INTO 2
Strict Pull Ups
Minute 2: 3 Burpee Pull Ups INTO 3
Strict Pull Ups...
* Continue adding one strict pull-up
each minute until minute 6. If you
fail, repeat the previous minute until
6 minutes are complete.