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ATHLETE

A. Every Other Minute on the Minute for 10 minutes*:
1 Snatch Pull + 1 Snatch, building
*Find a moderate weight to start the EOMOM and add weight as able.

B. “Hanging Out”
21 Hang Power Snatch (75/55)(65/45)(55/35), 21 Lateral Barbell Burpees, 100 Double-Unders
15 Hang Power Snatch, 15 Lateral Barbell Burpees, 75 Double-Unders
9 Hang Power Snatch, 9 Lateral Barbell Burpees, 50 Double-Unders

*Some suggested rep modifications for Double Unders are: (50,35,25)(25,20,15).  Challenge yourself.  You should only be doing singles if you are still working on getting fast efficient singles without a double jump.

BARBELL SKILLS & DRILLS

A.  Burgener Warm-up + Skill Transfer Exercises w/Empty Bar

B.  3 sets: 1 Muscle Snatch from Floor + 1 Overhead Squat + 1 Sotts Press

C.  1 Snatch Pull + 1 Snatch — from the Blocks, from knees or just below the knee
3-5 Sets of 2 reps, focusing on form, increasing when able.  (Power or Squat Snatch, depending on skill level)

D.  “Hanging Out”
21 Hang Power Snatch (75/55)(65/45)(55/35), 21 Lateral Barbell Burpees, 100 Double-Unders
15 Hang Power Snatch, 15 Lateral Barbell Burpees, 75 Double-Unders
9 Hang Power Snatch, 9 Lateral Barbell Burpees, 50 Double-Under*Some suggested rep modifications for Double Unders are: (50,35,25)(25,20,15).  Challenge yourself.  You should only be doing singles if you are still working on getting fast efficient singles without a double jump.

COMPETITOR

A. Conditioning
21 HPC (135/95), 21 Burpees over Bar, 100 DU
15 HPC (135/95), 15 Burpees over Bar, 75 DU
9 HPC (135/95), 9 Burpees over Bar, 50 DU

B. Deadlift
Build to a Heavy Set of 5

C. Row Conditioning
Running Clock…
On the 3:00 x 3
35/25 Calorie Row
On the 2:00 x 3
25/20 Calorie Row
On the 1:00 x 3
15/12 Calorie Row