1. Movement Prep/Activation
3:00 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
* Focus on footwork and finishing pull

2. Strength

• 5 sets: 1 Squat Snatch + 1 Overhead Squat (@75% of 1RM)
• 3 sets: 3 Snatch Balance (80% of 1RM)

3. Workout Prep
1 set:
4 Dumbbell Box Step ups
4 V-Ups
10ft Single Dumbbell Walking Lunge

EMOM 15

Min 1: 8 Snatches (95/65)

Min 3: 40 Heel Touches

Min 2: AMRAP DU's

AMRAP 15

RX
10 Single Dumbbell Box Step Ups (35/25) (20)
20 V-Ups
50ft Single Dumbbell Walking Lunge (35/25)

RX+
50/35lb Dumbbell

AMRAP 15

15 Single Dumbbell Box Step Ups (70/50)(24/20)
30 V Ups
50ft Single Dumbbell Walking Lunge (70/50)

5 Sled Push + Pull (3/2/1)

• 1 min foot smash w/ lacrosse ball (each side)
• 1 min Couch Stretch (each side)
• 1 min Seal Pose