10 MInute EMOM
1 Snatch
*Start at 65% and build to a heavy single for the day.
Movement Prep/Activation
2 Sets
50 Single Under
10 Inchworm w/Push Up
20 Alt. Leg V-Up
10 Single Arm Press (each arm, moderate)
-Then-
Warm up to full workout movements and weights.
2. Workout Prep
1 Set (at workout pace)
1 Wall Walk
2 Dumbbell Shoulder to Overhead (at workout weight)
3 Toes to Bar
10 Crossover Singles Under
15 Wall Walk
10 Dumbbell Shoulder to Overhead (70/50)
30 Crossover Single Under
30 Toes to Bar
30 Crossover Single Under
10 Dumbbell Shoulder to Overhead (70/50)
30 Crossover Single Under
30 Toes to Bar
30 Crossover Single Under
10 Dumbbell Shoulder to Overhead (70/50)
Intended Workout RPE: 8.5+ – 85%+ – high intensity
• Target Time: sub 9 minutes
• Time Cap: 13 minutes
10 Wall Walks
10 Dumbbell Shoulder to Overhead (50/35)
20 Crossover Single Unders
20 Toes to Bar
20 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (50/35)
20 Crossover Single Unders
20 Toes to Bar
20 Crossover Single Unders
10 Dumbbell Shoulder to Overhead (50/35)
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)