-into-
4:00 easy cardio (your choice)
*perform 4 single arm dumbbell thrusters (light) (each side) every minute on the minute
-then-
Barbell Prep – (perform all movements below in the power position (no squat required))
Burgener Warm up Snatch – 3-5 reps at each position
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
-then-
Burgener Warm Up Clean – 3-5 reps at each position
(perform all movements below in the power position (no squat required))
Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle Clean – "STRONG TURNOVER"
Tall Power Clean – "PULL UNDER", 2", 4", 6"
1 set (at workout pace)
2 Power Snatches (at workout weight)
2 Power Clean and Jerks (at workout weight)
2 Thrusters (at workout weight)
25 Power Clean and Jerks (135/95)
50 Thrusters (95/65)
Goal sub 10:00
1:00 min Plank
30 sec side plank (each side)
30 flutter kicks (each side)
10 Alternating Bodyweight RDLs (Total)
8 Air Squats with 2 sec pause at the bottom each rep
6 Alternating Lunge Elbow to the Floor (Total)
60 Alternating Box/Chair Step Ups (Total)/30 Tuck Jumps
60 Alternating Stepback Lunges (Total)
120 Air Squats
OR if access to Dumbbells
30 Alternating Dumbbell Snatches (50/35)
30 Alternating Dumbbell Power Clean and Jerks (50/35)
60 Single Dumbbell Thrusters (50/35)
Hip Activation