Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
+
Junkyard Dog
**2. Strength Prep**
Burgener Warm-Up + Skill Transfer
– into –
3 sets (add weight to each set)
1 Power Snatch + 1 Overhead Squat + 1 Snatch
* After the snatch is complete the body will be warm so just take the weight back down and have athletes perform some clean-up reps to get familiar with the movement before adding weight….. Do the same for Back Squats
**3. Workout Prep**
– With Partner –
3 sets (Increase weight each set)
20m Empty Sled
2 Burpee Box Jump Over
4 Alternating Dumbbell Snatch
Snatch 1×1
Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Clean & Jerk 1×1
Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Baldr
Teams of 2
200 Yard Sled Push (4x45s/3x45s)
50 Burpee Box Jump Overs (24/20)
100 Alternating Dumbbell Snatch (70/50)
50 Burpee Box Jump Overs (24/20)
200 Yard Sled Push (4x45s/3x45s)
