1. Movement Prep/Activation
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
2. Strength
Every 1:00 (12:00)
Even Minute: 7 Muscle Snatch (min 0-2-4-6-8-10)
Odd Minute: 5 Snatch Balance (min 1-3-5-7-9-11)
*Use the same weight for both movements
3. Workout Prep
3 sets:
3 Deadlifts (build in weight)
2 Bar Facing Burpees
5/4 Calorie Air Bike (build in weight)
EMOM 10
Even Minute: 3 Muscle Snatch
Odd Minute: 3 Snatch Balance
*Use the same weight for both movements. Sets are completed unbroken. You can build in weight or stay the same across sets. Stay light!
Freedom (RX’d)
5 Sets
6 Deadlifts (225/155)
8 Bar Facing Burpees
10/9 Calorie Air Bike
-rest 1:1 between sets-
Independence
5 Sets
5 Deadlifts (185/125)
7 Bar Facing Burpees
9/8 Calorie Air Bike
-rest 1:1 between sets-
Liberty
5 Sets
8 Dumbbell Deadlifts (light)
8 Up Downs
6/5 Calorie Air Bike
-rest 1:1 between sets-
- Target time each set: 1:20-1:45 minutes
3 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
2x 10 Down Dog
1 Minute Foot Smash
Note: the easy cardio portion should be done immediately post workout to help your body recover from the workout. The stretching can then be done together as a group, time permitting, or on your own as homework. Stretch videos are available in the athlete notes.
QL Stretch
Down Dog
Foot Smash