Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
10 min
Burgener Warm-Up (Snatch) + Skill Transfer
– Set the clock and give athletes 10 mins to roll through. Athletes should use a PVC pipe at first and if comfortable progress to an empty bar with the goal of getting 2-3 rounds (not a workout though). –
**2. Strength Prep**
– After Warm-Up give athletes a few mins to work up to 80% (should only need 2-3 sets) –
**3. Workout Prep**
5-3-1 (Build in weight)
Power Snatch
10 Double Unders after each set
Back Squat 5×4
4 Back Squats x 5 sets @80% of 1RM
* Complete a set every 1 minute 45 seconds *
Snap Chilled Randy
13:00 Amrap
40 Double Unders
25 Power Snatch (75/55)
40 Double Unders
20 Power Snatch (95/65)
40 Double Unders
15 Power Snatch (135/95)
40 Double Unders
10 Power Snatch (155/105)
40 Double Unders
5 Power Snatch (185/125)
For Full Achilles Function, Improve the Neighborhood
https://www.youtube.com/watch?v=IG2XIizVtIE
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