5 Sets (New set every minute)
1 Snatch @70% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @75% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @80% 1RM Snatch
-Directly into-
5 Sets (New set every minute)
1 Snatch @85% 1RM Snatch
Movement Prep/Activation and Increasing Heart Rate
Bike
40sec moderate, 20sec fast,
3 Burpee to Target
Legs Only: 30sec mod, 10sec fast,
3 Burpee to Target
Arms Only: 30sec mod, 10sec fast
2. Workout Prep
1 set (at workout pace):
5 Calorie Bike
3 Burpees to Target
For Time:
50/40 Calorie Air Bike
Total Bike seconds in Burpees to Bar (Example: If the bike takes 60 seconds, then you have 60 burpees to bar).
*Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps (i.e. 1:40 on the bike)
**You can use Assault Bike (easier) or Echo Bike (harder).
Intended Workout RPE: 9.5-10 – 95-100% – near max to max intensity
• Target Time: sub 7 minutes
• Time Cap: 12 minutes
Scale
For Time:
40/30 Calorie Air Bike
Total Bike seconds in Burpees to Bar (If the bike takes 60 seconds, then you have 60 burpees to bar)
Note: there is no time cap on the bike. Get it done. But the max number of required burpees is 100 reps.
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
4x 5 Quad Foam Rolling (each leg)
2x 10 Reverse Leg Raises (each side)
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
2 times through the following:
Burgener Warm up Snatch – 3-5 reps at each position
Skill Transfer Exercises Snatch – 3-5 reps of each movement
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch