Monday
Warm-Up
The Complete Snatch Warm-Up
Followed by…
2 sets of:
The Burgener Warm-Up
Then…
A.
Every 2 minutes, for 16 minutes (8 sets):
Snatch from 2″ Below the Knee x 1 rep
(pause for 2-3 seconds at 2″ below the knee, then snatch)
Suggested loading by set (by % of 1-RM Snatch): 55, 60, 65, 70, 75, 80, 83, 85+
B.
Every 4 minutes, for 20 minutes (5 sets) for max load:
500 Meter Row
4 Snatches
Boom Lite
Warm-Up.
12-Minute Mobility for Hip Hinge Day
Followed by…
A.
Every minute, on the minute, for 16 minutes (4 sets) of:
Station 1 – Snatch-Grip Romanian Deadlift x 6 reps @ 3111
Station 2 – Waiter’s Carry x 20-25 seconds each arm
Station 3 – Supine Ring Rows x 8 reps @ 2111
Station 4 – L-Sit Hold x 30-40 seconds (accumulate the time)
B.
Every 4 minutes, for 20 minutes (5 sets) for times:
500 Meter Row
20 Alternating Single-Arm Dumbbell Snatches