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 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM
3. Workout Prep
2 sets:
10 Double Unders
3 Double Dumbbell Snatches
Freedom (RX’d)
5 Rounds
50 Double Unders
8 Double Dumbbell Snatches (2×50/35)
(KG conv: 22.5/15 DBs)
Independence
5 Rounds
40 Double Unders
8 Double Dumbbell Snatches (2×35/25)
(KG conv: 15/10 DBs)
Liberty
5 Rounds
50 Single Unders
10 Dumbbell Snatch (light)
- Target time: 5-7 minutes
- Time cap: 10 minutes
1 min foot smash w/ lacrosse ball (each side)
1 min calf stretch against wall (each side)
1 min foam roll upper back
Every 1:00 for 8 minutes:
2 Power Snatches between 60-75% of 1RM
* Can drop the bar and reset between reps
* Can build across sets, but should not exceed 75% of 1RM