28/05 – Courtesy of the Red White and Blue

WARM-UP – 10 min

Burgener Warm Up (Snatch)

• Perform 3-5 reps at each movement

-into-

• 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
• 2-3 times through

STRENGTH –

(12 min)

• heavy squat snatch (power snatch and overhead)

-into-

• 3 sets x 8 Hang Muscle Snatch (40-50% of Heavy Snatch)

WORKOUT PREP –

2 sets:

• 4 Hang Dumbbell Snatch (build in weight)
• 10 Double Unders

WORKOUT – “Courtesy of the Red White and Blue”

Freedom (RX’d) 15 min

• 120-90-60
• Double Unders
• 40-30-20
• Alternating Hang Dumbbell Snatch (22.5/15)

MOBILITY –

• 1 min seal pose
• 1 min bicep stretch on wall
• 1 min triceps lacrosse ball smash