Burgener Warm Up (10-15 mins) (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes, 2-3 times through
* Focus on footwork and finishing the pull
5-4-3-2-1 Hang Power Snatch + 5-4-3-2-1 Overhead Squat (build-in weight)
Set 1: 5 Hang Power Snatch + 5 Overhead Squat
Set 2: 4 Hang Power Snatch + 4 Overhead Squat
Set 3: 3 Hang Power Snatch + 3 Overhead Squat
Set 4: 2 Hang Power Snatch + 2 Overhead Squat
Set 5: 1 Hang Power Snatch + 1 Overhead Squat
*Complete each complex unbroken
4-8-12-16-20-24
Cals Ass Bike
Toes to Bar
-Women’s Calories: 3-6-9-12-15-18
RX+
6-12-18-20-24-30
Cals Ass Bike
Toes to Bar
-Women’s Calories: 4-8-12-16-20-24
TC 18min
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.)
1 Minute QL Stretch
2x 10 Reverse Leg Raises (each side)
1 Minute Ring Lat Stretch