1. Movement Prep/Activation
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer Exercises
* 10 minutes with a PVC or Empty Barbell

2. Strength
EMOM10: 1 Squat Snatch @ 75% of 1RM Snatch

3. Workout Prep
2 Single Arm Dumbbell Snatches (Right Arm)
2 Single Arm Overhead Walking Lunge Steps (Right Arm)
2 Single Arm Dumbbell Snatches (Left Arm)
2 Single Arm Overhead Walking Lunge Steps (Left Arm)
10 Double Unders (Or 5 Crossovers)

AMRAP 10

10 KBS (53/35)

8 Toes to Bar

6 Burpee Box Jump Overs

AMRAP 12

RX
8 Single Arm Dumbbell Snatches (35/25) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (35/25) (Right Arm)
8 Single Arm Dumbbell Snatches (35/25) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (35/25) (Left Arm)
35 Double Unders (Or 20 Crossovers)

RX+
5035lb Dumbbell
50 Double Unders (Or 25 Crossovers)

Scaling Options:
Reduced Weight on Snatches
Front Rack Walking Lunges
Single Unders
 

AMRAP 12

8 Single Arm Dumbbell Snatches (50/35) (Right Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Right Arm)
8 Single Arm Dumbbell Snatches (50/35) (Left Arm)
8 Single Arm Overhead Walking Lunge Steps (50/35) (Left Arm)
40 Crossovers

20-10

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min calf stretch against wall (each side)
• 1 min foam roll upper back

2-3 Sets:

:30sec Accumulated L Sit Hold

2 L-Sit to 5 Sec Hip Raise

1 L-Sit to 5 Sec at Max Peak Hip Raise