Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min amrap
1 min easy bike
5 DB Clean and Jerk (each side – light weight)
3 Box Step-ups (each side)
5 Single leg glute bridge (each side)
10 Plate hops
**2.Strength Prep**
Burgener Warm Up Snatch
Snatch Skill Transfer
+
Give athletes 2-3 Warm ups sets (adding weight) before diving into percentages.
**3. Workout Prep**
1 set
30 sec. Bike (Workout Pace)
8 Alt. Dumbbell Hang Clean and Jerks (moderate weight)
4 Box Jump Overs (step down)
Power Snatch + Hang Snatch + Snatch 5×3
Power Snatch + Hang Snatch + Snatch
– 2 sets x 1+1+1 reps @ 72.5% 1RM snatch
– 3 sets x 1+1+1 reps @ 77.5% 1RM snatch
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
Wakanda Forever!
3 sets
30/22 Cal. Assault Bike (OR 24/18 Cal. Echo Bike)
30 Alt. Dumbbell Hang Clean and Jerks (50/35)
30 Box Jumps Overs (20)
-Rest 2:00 b/t rounds-
Accessory
2 min quad smash (each side)
2 min child’s pose
Power Snatch + Hang Snatch + Snatch 5×3
6 Sets of the following Complex:
Power Snatch + Hang Snatch + Snatch
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
Wakanda Forever!
3 sets
24/18 Cal. Assault Bike (OR 20/15 Cal. Echo Bike)
20 Alt. Dumbbell Hang Clean and Jerks
20 Box Jumps Overs
-Rest 2:00 b/t rounds-
