Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
– Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
**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 Hang + 1, 1″ off the floor + 1 Floor
* Once complete give athletes 2-3 sets to warm up to starting weight
**3. Workout Prep**
5 Toes to Bar
3 Burpee to target (practice consistent landing)
5 Alternating Dumbbell Step Up (light weight)
3 Handstand Push Ups
3 Position Snatch (Hang, 1” off floor, Full) 5×3
3 Position Snatch (Hang, 1” off floor, Full):
– 2 sets @ 70% 1RM Snatch
– 3 sets @ 75% 1RM Snatch
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
WHOOP
For Time:
25 Toes to Bar
15 Burpee to 6in target
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
50 Handstand Push Ups
25 Alternating Single Dumbbell Step Ups (50/35) (20in box)
15 Burpee to 6in target
25 Toes to Bar
Accessory
***Mobility Challenge***
Accumulate 3 minutes total of each:
– Squat Hold
– Pull Up Dead Hang
