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 minute (10 minutes) 5 Power Snatch (+25lbs from Wk 1)
3. Workout Prep
2 sets:
1 Wall Walk (build up the wall)
10ft Farmer Carry (build in weight)
Freedom (RX’d)
5-4-3-2-1-2-3-4-5
Wall Walks
*100ft Farmers Carry (2×70/50) after each set
(KG conv: 30m Farmers Carry at 32.5/22.5)
Independence
5-4-3-2-1-2-3-4-5
Wall Walks
100ft Farmers Carry (2×50/35) after each set
(KG conv: 30m Farmers Carry at 22.5/15)
Liberty
5-4-3-2-1-2-3-4-5
Inch Worms
100ft Farmers Carry (light) after each set
(KG conv: 30m Farmers Carry, light)
- Target time: 10-12 minutes
- Time cap: 15 minutes
1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)
Every Minute (10:00)
5 Power Snatch (+25lbs total from week 2)
– Use lightweight that can be cycled smoothly for 5 Touch and Go reps