Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
3 Rounds
1 round of rowling (Max 5 penalty burpees)
3 Inch Worms + Seal pose
30 single unders
5 Power Snatch (empty bar – build across)
**2. Workout Prep**
1 set
20 sec. Row
4 Burpee Over Rower
**3. Strength Prep**
2 sets (empty bar)
5 Snatch Grip Deadlifts
5 Snatch Grip High Pulls
5 Muscle Snatch
5 Hang Power Snatch
5 Power Snatch
– into –
Build up to opening Snatch wave weight
Dale Earnhardt
2 Sets (1 Set every 10 Minutes)
40/32 Calorie Row
30 Lateral Burpee Over Rower
Front Squat + Back Squat 5×3
Front Squat + Back Squat:
– (1+2) x5 sets @ 80-85% 1RM Front Squat
* Rest 60-90 secs between sets
Click “Workout prep notes available” directly below for the full description
Accessory
3 sets
20 Glute Bridges
10 Seated Dumbbell Z Press
