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 10 minutes building to a heavy single on Snatch with a barbell. The rep is performed as a squat or power snatch (if needed to scale). Athletes can continue to build as long as sound form can be demonstrated during attempts. The difference between a heavy single and 1 rep max is that a heavy single is a successful attempt in that the athlete is confident that they can perform again after a few minutes of rest.
3. Workout Prep
3 sets:
1 Burpee to Target
2 Alternating Dumbbell Snatch (build in weight)
3 Wall Balls
Quantumania
Freedom (RX’d)
14:00 AMRAP
4 Burpees to 12-inch target
6 Alternating Dumbbell Snatch (70/50)
8 Wall Balls (20/14)
(KG conv: DB 32.5/22.5, WB 9/6)
Independence
14:00 AMRAP
4 Burpees to 6 inch target
6 Alternating Dumbbell Snatch (50/35)
8 Wall Balls (14/10)
(KG conv: DB 22.5/15, WB 6/4)
Liberty
14:00 AMRAP
4 Up Downs
6 Alternating Dumbbell Cleans (light)
8 Wall Ball Thrusters (light)
- Target number of Rounds: 10+ Rounds
- Minimum number of Rounds before scaling: 7 Rounds
Build to a Heavy Single (10-12 minutes)
* Rest as needed between sets *