Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min AMRAP
30 sec single unders
8 Floor Press w/ Plate
5 Alt V-ups (each side)
8 Jump Squats
1 Power Snatch + Hang Snatch (squat)+ Snatch (squat)
**2.Strength Prep**
Burgener Warm Up Snatch
Snatch Skill Transfer
+
Give athletes 2-3 Warm ups sets (adding weight) before diving into percentages.
**3. Workout Prep**
* Give athletes a few minutes to perform a rope climb and sync up their push ups
Snatch Pull + Snatch 5×4
1) 2 Snatch Pulls + 2 Snatch:
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
Mr. Blue Sky
15:00 Amrap (Team of 2)
2 Rope Climbs (1 rep each partner) or 5 Strict Pull Ups (each)
10 Synchro push ups
Accessory
1 min forearm smash w/ barbell (each side)
1 min palm smash w/ lacrosse ball (each side)
