*Do a set every 1 minute and 30 seconds.
6 Sets
1 Low Hang Power Snatch + 1 Low Hang Snatch @75-75+% 1RM Snatch
*Bar from below the knee. Go from the top down each rep.
Movement Prep/Activation and Increasing Heart Rate
1:00-2:00 Row OR Ski
-Then-
2 Sets
10 Kip to Swing
5 Knees to Elbow
5 Kipping Pull Up
-Then-
2 Sets
50ft Sandbag Carry
50ft Sled Push
*Increasing weights.
-Then-
Warm up to full workout movements.
2. Workout Prep
1 set (at workout pace):
15ft Sandbag Carry (at workout weight)
2 Bar Muscle Up
30ft Sled Push (at workout weight)
4 Toes to bar
3 Rounds
100ft Sandbag Carry (150/100)
10 Bar Muscle Ups
100ft Sled Push (235/190)
-rest 5 minutes-
3 Rounds
100ft Sled Push (235/190)
20 Toes to Bar
100ft Sandbag Carry (150/100)
• Intended Workout RPE: 8.0-8.5 – 80-85% – moderate/high to high intensity
• Target Time each set: 5-6 minutes
• Time Cap each set: 8 minutes
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
10x 5 Second Cobra
1 Minute Barbell Forearm Stretch
20x Shoo the Cat
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
Burgener Warm up Snatch – 3-5 reps at each position
Skill Transfer Exercises Snatch – 3-5 reps of each movement