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 1:00 (10:00)
1 Power Snatch + 1 Hang
Squat Snatch + 1 Overhead
Squat @70-75% of 1RM
Snatch
-followed by-
3×3 Snatch Pull @80-90%
WORKOUT PREP-
2 sets:
5 Deadlifts (build in weight)
4 GHDs
WORKOUT Action Hank
Freedom (RX’d)
21-18-15-12-9-6
Deadlifts (185/125)
GHDs (or V-ups or Stick
Sit-ups)
(KG conv: 85/57.5 DL)
COOL DOWN/MOBILITY -
3-5 minutes of easy cardio
(this can be walk, a slow row,
machine ride, etc.)
1 Minute Band Wrist
Mobilization
2x 10 Down Dog
2 Minute Bench Stretch for
Lats