Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Junkyard Dog Part 1 & 2
– Individual option available (PVC Pipe Press/Jumping Squat Warm Up)
**2.Strength Prep**
Burgener Warm Up Snatch (video link in coaches notes)
or
Shorten Version
2 sets
– With a empty bar –
5 Snatch Deadlifts
5 Snatch Shrugs
5 Snatch High Pull Ups
5 Muscle Snatch
5 Overhead Squats
– into –
2 sets (empty bar)
1 Hang + 1 Below the Knee + 1 Floor
* Once complete give athletes 2-3 sets to warm up to starting weight
**3. Workout Prep**
2 sets
3 Thrusters (add weight each set)
2 Strict weighted Pull Ups (add weight each set)
3 Position Snatch (Hang, Below the Knee, Floor) 5×3
3 Position Snatch (Hang, Below the Knee, Floor) for load:
– 5×3 reps @ 65% 1RM Snatch or a moderate weight
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
“Heavy Fran”
For Time:
15-12-9
Thrusters (135/95)
Strict Weighted Pull Ups (50/35)
Accessory
10 min double under practice
OR
35 unbroken double unders every min for 10 min
1 min forearm smash w/ lacrosse ball (each side)
1 min foam lats (each side)
1 min Quad Smash (each side)
