*Do a set every 1 minute and 30 seconds.
3 Sets
2 Hang Snatch Pulls + 2 Hang Snatch @70-75% 1 RM Snatch
3 Sets
1 Hang Snatch Pull + 1 Hang Snatch @75-80+% 1 RM Snatch
Workout Prep
1 set (at workout pace):
4/3 Calorie Echo bike
25ft Farmers Carry (at workout weight)
2 Burpee Box Get Over (at workout height)
3 Sets
15/12 Calorie Echo Bike
100ft Farmers Carry (2×70/50) (OR 150ft Farmer Carry (50/35)
10 Burpee Box Get Over (48/40) (OR 15 Burpee Box Jump Over (24/20))
100ft Farmers Carry (2×70/50) (OR 150ft Farmer Carry (50/35)
15/12 Calorie Echo Bike
-rest 2 minutes b/t sets-
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Time each set: sub 6 minutes
• Time Cap each set: 8 minutes
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
15x Bootstrappers
1 Minute Barbell Forearm Stretch
20x Scorpion Kicks (each side)
. Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A. Burgener Warm up Snatch (3-5 reps at each position)
* Down and Finish (speed through the middle)
* Elbows High and Outside (bar close)
* Muscle Snatch (strong turnover)
* Snatch Lands 2″, 4″, 6″ (footwork)
* Snatch Drops (footwork)
B. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance
C. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch