Warm Up
Estimated Total Session Time:
1 Hour (Everything Included)
Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
Burgener Warm Up Snatch
Snatch Skill Transfer
**2. Workout Prep**
3 sets
3 kips + 3 Pull ups
3 Bar Facing Burpees
3 Shoulder to Overhead (build across sets)
Snatch 1×1
Snatch:
– Work up to a heavy single for the day in 10-12 mins
* rest 60-90 secs between sets
* Click workout notes for description *
Junior Asparagus
5 rounds
21 Pull Ups
15 Bar Facing Burpees
9 Shoulder to Overhead (135/95)
Accessory
3 sets
10 Stick Sit Ups
20 Alternating V-Ups
20 Russian Twist
10 sec Hollow Hold
– rest 1:00 between sets –
