1. Movement Prep/Activation and Increasing Heart Rate*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* Athletes should focus on footwork and finishing their pull2. Strength PrepAthletes will spend 8-10 minutes completing 3 sets of 3 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 3x3 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 Prep2 sets:3 Dumbbell Front Squats (build-in weight)3 Toes to Bar2 Burpee Over Dumbbell
3 Squat Snatch x 3 sets @65-75% of 1RM Snatch* Rest 60-90 seconds between sets *
3 Snatch Grip Deadlifts x 3 sets @90% of 1RM Snatch* Rest 60-90 seconds between sets *
Freedom (RX'd)3 Rounds30 Dumbbell Front Squats (35s/25s)20 Toes to Bar10 Burpees over Dumbbell(KG conv: 15s/10s)
Independence3 Rounds30 Dumbbell Front Squats (25s/15s)15 Toes to Bar10 Burpees over Dumbbell(KG conv: 10s/7.5s)
Liberty3 Rounds30 Single Dumbbell Front Squats (light)20 Hanging Knee raises10 Up Downs