A) Warm-up
5:00 Dynamic then,
Grab a PVC:
– 10 Pass Thrus
– 10 Around the World (total)
– 10 PVC OHS
Then, Foam Roll Lats x 10 passes each then proceed into Burgener Warm-up below
B) Prep
“Burgener Warm-up w. a pvc”
1. Down and up
2. Elbows high and outside
3. Muscle snatch
4. Snatch land
5. Snatch drop
6. Hang power snatch
*Go through 5 reps of each step and explain the significance of each.
C) Strength
Power Snatch Clusters: 8 x 1.1 (10s) . Rest 90s-2:00.
– Add weight each set.
– Rest 10s between singles
– Adv: Work up to 85%
– Beginner: Snatch Grip Deadlifts, 5 x 5.
D) Conditioning
“Pavement”
4 RFT:
15 KBS (70, 53)
30 Double Unders
15 Goblet Squats (70, 53)
30 Double Unders
L3: (53, 35)
L2: (45, 25) (30s of Double Under Attempts)
L1: (35, 25 Russian Swings) (50 Singles each set)
15:00 Cap
E) Extra Credit
– Single Leg KB RDLs: 3 x 10 ea. Rest 60s.
– Weighted Sit-ups: 3 x 15-20. Rest 60s.