Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
+
Junkyard Dog
**2. Strength Prep**
Burgener Warm-Up + Skill Transfer
– into –
3 sets (add weight to each set)
1 Power Snatch + 1 Overhead Squat + 1 Snatch
* After the snatch is complete the body will be warm so just take the weight back down and have athletes perform some clean-up reps to get familiar with the movement before adding weight….. Do the same for Back Squats
**3. Workout Prep**
1 set
10 Double Unders or Single Unders
5 Shoulder Press
2 Burpee to Target (6″)
Snatch 3×1
Snatch:
3×1 @80-85%
* Rest 60-90 secs between sets
Click “Workout prep notes available” directly below for the full description
Clean & Jerk 2×1
Clean & Jerk:
– 2×1 @80-85%
* Rest 60-90 secs between sets
Click “Workout prep notes available” directly below for the full description
Bobby Labonte
3 Sets:
5 Minute AMRAP
2 Rounds
50 Double Unders
20 Shoulder Press (75/55)
-straight into-
Max burpee to 6” target
-Rest 2 Minutes between sets-
