*Do a set every 2 minutes.
1 Pause at the top Snatch Pull + 1 Floating Power Snatch + 1 Hang Pause Snatch + 1 Snatch
@ 60-65% 1 RM Power Snatch
@ 60-65% 1 RM Power Snatch
@ 68-70% 1 RM Power Snatch
@ 68-70% 1 RM Power Snatch
@ 68-70% 1 RM Power Snatch
*All touch and go
*Hang Pause Snatch: Pause in the receive for 3 seconds.
Movement Prep/Activation
1-2 Sets
1:00 Echo Bike (easy-moderate)
10 Dumbbell Deadlifts (light-moderate) (go up in weight each set)
10 Deadbugs (5 each side)
10 Bird Dogs (5 each side)
-then-
Build to deadlift weight with 3 echo bike calories between each set
Workout Prep
:20 second echo bike at workout pace
:20 second dumbbell farmers hold
3 deadlifts at workout weight
Partner Workout:
AMRAP 10 Minutes
150/125 Calorie Echo Bike (while partner performs Dumbbells Farmers Hold (2×70/50))
-in remainder of 10 minutes-
Max Rep Deadlifts (315/225)
*Switch as desired on bike and deadlifts
*Score Echo Bike Completion Time in notes
- Target Time and Reps: Sub 7:00 on Echo Bike and 30-40 deadlifts
- Minimum Reps before Scaling: 20 deadlifts
Individual Version:
AMRAP 8 Minutes
4 rounds
20/16 Calorie Echo Bike
30 Second Dumbbell Farmers Hold (2×70/2×50)
-in remainder of 8 minutes-
Max Rep Deadlifts (315/225)
Scale:
125/100 Calorie Echo Bike
Deadlifts (275/185)
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
Barbell Prep
Burgener Warm up Snatch (3-5 reps at each position)
1. Down and up – “SPEED THROUGH THE MIDDLE”
2. Elbows high and outside – “BAR CLOSE”
3. Muscle snatch – “STRONG TURNOVER”
4. Snatch land – “FOOT WORK” 2”, 4”, 6”
5. Snatch drop – “FOOT WORK”