-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"
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
-then-
2 Sets
15/12 Cal Row/Cal Bike/ Run 200
10 empty bar power snatches
4 Power Snatches (at workout weight 1 75/55)
3 Power Snatches (at workout weight 95/65)
2 Power Snatches (at workout weight 115/80)
1 Power Snatch (at workout weight 135/95)
Every 4:00 (6 sets)
– 0:00 – 4:00
400 M Run (200m/Athlete Relay)
20 Power Snatches (75/55)
– 4:00 – 8:00
400 M Run (200m/Athlete Relay)
14 Power Snatch (95/65)
– 8:00 – 12:00
400 M Run (200m/Athlete Relay)
10 Power Snatches (115/80)
– 12:00 – 16:00
400 M Run (200m/Athlete Relay)
8 Power Snatches (135/95)
– 16:00 – 20:00
400 M Run (200m/Athlete Relay)
4 Power Snatch (155/105)
– 20:00 – 24:00
400 M Run (200m/Athlete Relay)
2 Power Snatch (185/115)
Body Building Thursdays
3 Rounds
Dumbbell bench
12 Dumbbell bench (70/40)
10 Dumbbell bench (80/50)
8 Dumbbell bench (90/60)
-Go back and forth each set with a partner-
3 Rounds
12 Strict Pull Ups (15/10)
10 Strict Pull Ups (25/15)
8 Strict Pull Ups (35/20)
-Go back and forth each set with a partner-
6 sets
15 deficit push up (moderate deficit)
Tbar row (moderate weight)
*Load one side of a barbell with weight and secure the other end in a corner of the gym. Straddle the bar and grip it at the weighted end. Pull the bar towards your chest, keeping your elbows tight to your body and squeezing your shoulder blades together at the top. Lower to the starting position and repea