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**
3 sets (workout up in bench press)
3 Bench Press
3 Handstand Push-Ups (add deficit after 2nd set)
1 Rope Climb (1st set perform 4 rope pull-ups )
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
A Bug’s Life
For Time:
10-8-6-4-2
Bench Press (bodyweight)
10-8-6-4-2
Deficit Handstand Push-Up (4”/2”)
10-8-6-4-2
Weighted Pull Ups (20/10)
