1. Movement Prep/Activation and Increasing Heart Rate3:00 Machine (easy pace)-into-Burgener Warm-Up (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 (This is strength prep)* 2-3 Times through* Athletes should focus on footwork and finishing their pull2. Strength PrepAthletes will spend 8-10 minutes completing 3 sets of 2 Snatch with a barbell. The reps are performed in singles as a squat or power snatch (if needed to scale). Athletes are going off of their Heavy Single from Week 1. Stay within the percentage range and show athletes how to reset correctly before entering the following rep. After completing the Snatch, give athletes 5-7 minutes to transition and complete 3x2 Snatch Grip Deadlifts. This is a great time to have athletes partner up and, as a coach, go around and spend a little time with each group queuing and correcting.3. Workout Prep1 set:30-second row (at workout pace)
2 Squat Snatch x 3 sets @80% of 1RM Snatch
* Rest 60-90 seconds between sets *
2 Snatch Grip Deadlifts x 3 sets @95% of 1RM Snatch* Rest 60-90 seconds between sets *
EMOM 21 (7 Rds)
M1 - 12 Wall Balls, 20/14/10#
M2 - 12 AltDB Snatch (50/35/25)
M3 - Max Cals Bike
RXMen: 40-32-24-16-8 Calorie RowWomen: 30-24-18-12-6Rest 1 minute between sets
RX+Men: 50-40-30-20-10 Calorie RowWomen: 40-32-24-16-8- rest 1 minute between sets -
Time cap:Rd 1: 3:30Rd 2: 3 minutesRd 3: 2:30Rd 4: 2 minutesRd 5: 1 minute
Tabata Bike
10-20
3 rounds:
•5 pirouette attempts against wall or freestanding
•Max handstand hold: on box, against wall, freestanding, on parallette bars