Movement Prep/Activation and Increasing Heart Rate
2 Sets
250m Ski (OR Row)
5 Burpee
5 Box Jump Over
5 Box Get Over
*Increase boxes in height each set.
Workout Prep
1 set (at workout pace):
2 Power Snatch (at first workout weight)
2 Bar Facing Burpees
2 Overhead Squats (at second workout weight)
2 Burpee Box Jump Overs (at first workout height)
1 Squat Snatch (at third workout weight)
1 Burpee Box Get Overs (at second workout height)
2 Rounds
12 Power Snatch (95/65)
12 Bar Facing Burpees
-rest 3 minutes–
2 Rounds
10 Overhead Squats (115/80)
10 Burpee Box Jump Overs (24/20)
-rest 3 minutes–
2 Rounds
8 Squat Snatch (135/95)
8 Burpee Box Get Overs (48/40) (OR 10 Burpee Box Jump Overs (24/20))
- Intended Workout RPE: 8.5 – 85% – high intensity
- Target Time each set:
sub 3 minutes for sets 1 and 2
sub 4 minutes for set 3 - Time Cap each set:
4 minutes for sets 1 and 2
5 minutes for set 3
*Do a set every 2 minutes.
1 Snatch Pull + 2 Power Snatch @6.5/10 RPE
1 Snatch Pull + 2 Power Snatch @7/10 RPE
1 Snatch Pull + 1 Power Snatch @7.5/10 RPE
1 Snatch Pull + 1 Power Snatch @8/10 RPE
1 Snatch Pull + 1 Power Snatch @8.5/10 RPE
*These will be all touch and go! No dropping the barbell.
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Barbell Prep
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”
Snatch drop – “FOOT WORK”
-Then-
Warm up to workout weights.