*Do a set every 1 minute and 30 seconds.
6 Sets
1 Low Hang Snatch High Pull + Power Snatch + Snatch @80-80+% 1 RM Snatch
*The complex is touch and go. No dropping the barbell.
1. Movement Prep/Activation and Increasing Heart Rate
2 Sets
1:00 Jog
5 Burpee
10 Box Step Over
-Then-
2 Sets
1:00 Run (moderate)
5 Box Jump w/Step Down
50ft Farmer Carry
-Then-
Warm up to workout weight and movements.
2. Workout Prep
1 set (at workout pace):
2 Burpee Box Jump Over (at workout height)
2 Dumbbell Box Step Ups (at workout weight and height)
AMRAP 15 Minutes
1-2-3-4-5-6-7-8-9-10…..
Burpee Box Jump Over (20)
*after each set, complete 10 Dumbbell Box Step Ups (20) (1×50/35)
Intended Workout RPE: 8.0 – 80% – moderate/high intensity
• Target Reps: 155+ (through round 10)
• Minimum Reps before scaling: 116 reps (through rounds of 8)
Crossover Symmetry Activation Plus OR Banded 7s – perform 7 reps of each movement
Barbell Prep
Burgener Warm up Snatch (3-5 reps at each position)
. Skill Transfer Exercises Snatch
* Snatch Grip Push Press
* Overhead Squat
* Heaving Snatch Balance
* Drop Snatch
* Snatch Balance