1. Movement Prep/Activation and Increasing Heart Rate
Burgener Warm Up (10-15 mins) (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 pull

2. Strength Prep
Athletes will be performing sets of 3 position power snatch – above knee/below knee/floor. Athletes must hang onto the bar mid-complex (meaning the bar can only be dropped after the power snatch from the floor position) but can drop the bar in-between reps (athletes have 2 reps at each weight and can drop between the 1st and 2nd rep of each set). Athletes will perform 2 reps at the same weight before increasing and should stay with a barbell loading that allows for sound and efficient technique across all sets. Athletes should be moving their feet on every rep of today’s strength from the jumping position to the landing position when snatching.

3. Workout Prep
1 set
10 Double Unders
5 Sit Ups

“Rockin’ Around the Christmas Tree”

Freedom (RX'd)
“Bad Annie”
100-80-60-40-20
Double Unders
50-40-30-20-10
Sit-ups

Independence
80-60-40-20-10
Double Unders
40-30-20-10-5
Sit-ups

Liberty
100-80-60-40-20
Single Unders
25-20-15-10-5
Sit-ups

Target time: under 8 minutes
Time cap each set: 14 minutes

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