28/06 –  Good Afternoon, my name is Russell

WARM-UP – 

Burgener Warm Up (10-15 mins) (Snatch) 

• 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, 2-3 times through 
• Focus on footwork and finishing the pull 

STRENGTH – 

Squat Snatch: 

• Heavy 3 Rep 
• Heavy 2 Rep 
• 3 Heavy Singles (Build to 85- 90% through the 3 singles) 
• The heavy 3 rep and 2 rep should be touch and go. 

WORKOUT PREP- 

3 sets: 

• 100m Run (build in pace) 
• 3 Clean and Jerks (build in weight) 

WORKOUT – “Good Afternoon, my name is Russell” 

Freedom (RX’d) 

4 Rounds 

• 400m Run 
• 10 Clean and Jerks (70/48) 

COOL DOWN/MOBILITY – 

• 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 
• 1 Min Calf and Big Toe Stretch (each leg) 
• 2 Min Bench Stretch for Lats 
• 1 Min Ring Bicep Stretch