Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
6 min AMRAP
5 scap pull-ups
5 Bent-Over Plate Rows
5 Wall Angels
5 Plate Floor Press
3 Air Squats (3 sec negative – 2 sec hold in bottom)
**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 Snatch Pull + 1 Snatch
* Once complete give athletes 2-3 sets to warm up to starting weight
**3. Workout Prep**
1 rounds
5 Pull Ups/Ring Rows
5 Push Ups
4 Step Back Lunges (each)
5 Air Squats
Snatch Pull + Snatch 5×4
2 Snatch Pulls + 2 Snatch:
– (2+2) x 2 sets @ 73% 1RM Snatch
– (2+2) x 3 sets @ 78% 1RM Snatch
* Rest 60-90 seconds between sets
Click “Workout prep notes available” directly below for the full description
Ethel
Task Tabata
400 reps for time, following the pattern:
20 seconds of pull-ups
-Rest 10 seconds-
20 seconds of push-ups
-Rest 10 seconds-
20 seconds of step-back lunges
-Rest 10 seconds-
20 seconds of squats
-Rest 10 seconds-
Accessory
3 sets
30 second Glute Bridge
10 Cossack Squats
