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**
– With Team –
3 sets (Increase weight/height each set)
30 seconds Single Unders or 30 Plate Hops
30 seconds Run (workout pace)
2 Burpee Box Get Overs (practice technique)
1 Sandbag Clean
Snatch 1×1
Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Clean & Jerk 1×1
Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Put your hands in the air
Teams of 3
25 Minute Amrap
Partner 1: 400m Run
Partner 2: Amrap
5 Sandbag Cleans (150/100) or Power Cleans (205/135)
5 Burpee Box Get overs (48/42)
Partner 3: Rest
* Rotate when Partner finishes the 400m Run, Partner finishing run will go into the Amrap and start where the previous partner had finished. (Order: Run-Amrap- Rest – Repeat)
* Scored By total rounds completed
