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**
1 set
15-sec ski (moderate pace)
10 Sec. Handstand Hold or 10′ Handstand Walk
15-sec ski (moderate pace)
2 Bar Muscle Ups
15-sec ski (moderate pace)
1 rope climb
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
US Capitol
3 sets (High Skilled)
12/10 Calorie Ski
50’ Handstand Walk
10 Bar Muscle Ups
12/10 Calorie Ski
3/2 Rope Climbs
50’ Handstand Walk
12/10 Calorie Ski
-Complete a set Every 10:00-
– Or –
3 sets (Moderate Skill)
15/12 Calorie Row
100’ Farmer Carry (70s/50s)
15 Burpee to Bar
15/12 Calorie Row
15 Strict Pull-Ups
100’ Farmer Carry (70s/50s)
15/12 Calorie Row
-Complete a set Every 10:00-
