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
Build up to a Heavy Snatch
10-12 minutes
Freedom (RX’d)
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x50s/35s)
30 Double Unders after each set
Independence
For Time:
10-9-8-7-6-5-4-3-2-1
Burpee Dumbbell Deadlift (2x35s/25s)
25 Double Unders after each set
Liberty
10:00 Amrap
5 Up Downs
10 Dumbbell Deadlifts (light)
-Rest 30 Sec-
Target time: 8-10 minutes
Time cap: 11 minutes
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Min Couch Stretch
2x 1 Min Ring Bicep Stretch
2×8 Bretzel
Build up to a Heavy Snatch
15 minutes