In an 8 minute window:
5-4-3-2-1
Snatch (185/125)
10-8-6-4-2
Shuttle Runs (50ft)
-straight into-
AMRAP Snatches (115/80)
*Only scoring AMRAP Snatch reps.
Intended Workout RPE: 9.0 – 90% – very high intensity
• SCORE = number of snatches in the AMRAP portion after the couplet
• Target Reps: 20-30+
Burgener Warm Up Clean – 3-5 reps of each position
2-3 Sets
10 Prone Is, Ts, & Ys (no weight or very light plates)
10 Single Arm Press (each side, moderate)
5 Sets (New set every minute)
1 Clean & Jerk @70% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @75% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @80% 1RM Clean & Jerk
-Directly into-
5 Sets (New set every minute)
1 Clean & Jerk @85% 1RM Clean & Jerk
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
3×10 Foam Roller Thoracic Extensions
1 Minute Supine Twists
2×10 Seated External Rotations
Crossover Symmetry Activation OR Banded 7s
– Perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
–A. Burgener Warm up Snatch – 3-5 reps at each position
–B. 3 Shuttle Jog (50ft)
–C. Skill Transfer Exercises Snatch – 3-5 reps of each movement
–D. 3 Shuttle Run (50ft)
–E. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
–F. Warm up to workout weights.
4. Workout Prep
1 set (at workout pace):
2 Snatch (at workout weight 1)
2 Shuttle Runs (50ft)
4 Snatch (at workout weight 2)