Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
**2.Strength Prep**
Burgener Warm Up Snatch
Snatch Skill Transfer
**3. Workout Prep**
1 set
20 Single Unders
10 Russian Kettle bell Swings (light)
15 Double Unders
5 Kettle Bell Swings (light)
Power Snatch + Hang Snatch + Snatch 5×3
Power Snatch + Hang Snatch + Snatch
5 working sets to a moderate snatch complex
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
This is the Way
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings (53/35)
30 double unders
Accessory
Accessory:
3-way wrist stretch – 30 sec each
-Hands and knees – palms down/fingers forward
-Hands and knees – palms down/fingers towards body
-Hand and knees – palms up/fingers towards body
1 min pigeon pose (each side)
Power Snatch 10×1
10 sets of 1
1 Power Snatch every 1/1:30
This is the Way
10-9-8-7-6-5-4-3-2-1
Kettlebell Swings
30 Jump Rope
