Movement Prep/Activation
1-2 Sets
1:00 Row (easy-moderate)
5 Squat w/Vertical Jump
10 Banded Good Morning
5 Single Arm Kettlebell Swing (each arm, moderate)
-Then-
Warm up to workout weight and height.
2. Workout Prep
1 Set (at workout pace)
2 Burpee Box Jump Overs (at workout height)
2 Dumbbell Snatch (at workout weight)
4 Calorie Row
*Do a set every 1 minute and 30 seconds.
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 60-65% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
1 Power Snatch + 1 Hang Snatch + 1 Snatch @ 68-70% 1RM Snatch
*All touch n go.
Scoring: Load
3 sets @ consistent 70-80% intensity:
AMRAP 5 minutes
4 Burpee Box Jump Overs (24/20)
8 Dumbbell Snatch (50/35)
12 Calorie Row
-rest 3 minutes b/t sets-
Scoring: Reps
Intended Workout RPE: 7-8 – 70-80% – moderate to moderate/high intensity
Target Reps each set: 96+ Reps (4+ Rounds)
Minimum Reps before scaling: 72 Reps (3 Rounds)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
2×10 Reverse Leg Raises
4×5 Quad Foam Rolling
1 Min Cat Cow
2 Sets
:30 Wall Sit Hold
:30 Goblet Squat Hold
10 Kettlebell Gorilla Row
10 Banded Glute Bridge Dumbbell Floor Press
-Then-
Snatch Burgener Warm Up with PVC
Snatch Burgener Warm Up with Light Barbell