Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
7 min AMRAP
5 jumping squats
5 Hand release pushups
3 step back lunges (each side)
3 Sky Reach Squat (each side – free hand on floor)
**2.Strength Prep**
Burgener Warm Up Snatch (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
– into –
2 sets (empty bar)
1 Power Snatch + 1 Hang Snatch + 1 Snatch
* Once complete give athletes 2-3 sets to warm up to starting weight
**3. Workout Prep**
2 sets (add weight each set)
2 Power Clean and Jerks
2 Power Snatch
2 Thrusters
Power Snatch + Hang Snatch + Snatch 4×3
Power Snatch + Hang Snatch + Full Snatch:
– (1+1+1) x 2 sets @ 60%
– (1+1+1) x 2 sets @ 65% of the best snatch
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
The Flintstones
12:00 Amrap
20 Power Clean and Jerks (115/80)
15 Power Snatches (115/80)
10 Thrusters (115/80)
Accessory
1 min couch stretch (each side)
1 min pigeon pose (each side)
