1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (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 (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull
2. Strength Prep
Athletes will spend 8-10 minutes completing 3 sets of 2 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After completing the Snatch, give athletes 5-7 minutes to transition and complete 3×2 Snatch Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.
3. Workout Prep
1 set:
30-second row (at workout pace)
2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch
* Rest 60-90 seconds between sets *
Original Cheesecake
Freedom (RX’d)
Men: 50-40-30-20-10 Calorie Row
Women: 40-32-24-16-8
– rest 1 minute between sets –
Independence
Men: 40-32-24-16-8 Calorie Row
Women: 32-26-18-12-6
Rest 1 minute between sets
Liberty
Men: 30-25-20-15-10 Calorie Row
Women: 24-20-16-12-8
rest 1 minute between sets
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Target time:
50/40 calories: 2:30-3 minutes
40/32 calories: 2-2:30
30/24 calories: 1:30-2 minutes
20/16 calories: 1-1:30
10/8 calories: 30-40 seconds -
Time cap:
50/40 calories: 3:30
40/32 calories: 3 minutes
30/24 calories: 2:30
20/16 calories: 2 minutes
10/8 calories: 1 minute
2 Squat Snatch x 3 sets @80% of 1RM Snatch
* Rest 60-90 seconds between sets *