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 High Hang Power Snatch + 1 Hang Power Snatch + 1 Power Snatch (@70% of 1RM Snatch)
  * Complete a set every 1:30 *

-into-

• 3 sets: 2 Overhead Squats (@80% of 1RM Snatch)
  * Rest as needed between sets *

3. Workout Prep
3 sets:
5/4 Calorie Row
3 Sandbag Squats (build in weight)

10 CAP

4 Rounds

20 Med Ball Thruster (20/14)

15 KBS (53/35)

10 V-Ups

10 CAP
 

RX
24/20 Calorie Ski or Row
30 Back Squats (105/75)
16/12 Calorie Ski or Row
20 Back Squats (105/75)

RX+
30/24 Calorie Ski or Row
30 Back Squat (155/105)
20/16 Calorie Ski or Row
20 Back Squat (155/105)

10 CAP

30/24 Calorie Ski or Row
15 Back Squats (225/155)
20/16 Calorie Ski or Row
20 Back Squats (225/155)

AMRAP 2

Burpees

• 1 min Barbell Quad Smash (each side)
• 1 min Couch Stretch (each side)
• 1 min Trap Smash (each side)