WARM UP
EMOM 16′
Station 1 – 100 mt Run
Station 2 – 15 AB -Mat Sit-Ups
Station 3 – 30 Double-Unders + 8 Light Alternating DB Muscle Snatches
Station 4 – 5 Good Morning + 5 Strict Press&Reach + 5 Romanian Deadlift
SKILLS & SPECIFIC WARM UP
Snatch – Burgener warm up
CONDITIONING
“TAKE BREATH”
5 Rounds, Each for Time:
Row 250m
5 Power Snatch, #53/35
Run 200m
*Go every 5 minutes
MOBILITY & WARM UP
800 mt Jog
20 Arm Circles
10 Alternate Samson Stretch
10 Cossack Squats
20 Hop Jump
then:
8 Minute AMRAP of:
8 Single Arm Upright DB Row
10 Push Ups
8 Single Leg RDL
10 Wall Squats
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“FULL RANGE”
21-15-9 reps, for time:
Toes-to-bar
Power Snatch, #35-25
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Barbell Warm Up – SNATCH
CONDITIONING
“POWER SNATCH”*
3-3-3-2-1-1-1-1
*Lift Every 3 Minutes
(COMPARE TO 06.02.21)*
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 walKout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch
CONDITIONING
“ISABEL”*
For time:
30 Snatches #61/43
*compare to 26.11.20
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
3 Strict Pull-ups
5 DB Shoulder Press
7 DB Front Squats
10 Sumo DB Deadlifts
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
2 Rounds Noot For Time:
15 Double Unders
5 Power Snatches (increse weight)
CONDITIONING
“Open 11.1/14.1”
AMRAP 10 mins:
30 Double Unders
15 Power Snatches #30/20
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
5 BB Good Morning
5 BB Romanian Deadlift
5 wallout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
CONDITIONING
“CLOSE 16.3”
AMRAP in 10 mins:
10 Power Snatches #35/25
10 Box Jump Over #60/50
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Ups
10 Wall Squat
5 wallout
5 Russian Baby Maker
SKILLS & SPECIFIC WARM UP
Barbell Warm Up – SNATCH
CONDITIONING
“POWER SNATCH”
3-3-3-2-1-1-1-1
*Lift Every 3 Minutes
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
10 Push Up
10 Wall Squat
5 BB Good morning
5 BB Shoulde Press
SKILLS & SPECIFIC WARM UP
Burgener Warm Up
CONDITIONING
“ANOTHER TIME”
EVERY 2 minutes for 20 minutes alt. between
2 Power Snatch. Pick up load every rounds
200 mt Run
MOBILITY & WARM UP
10 Minutes For Quality:
1 Minute Row
10 Plate Ground To Overhead #10/5
15 Sit-ups
20 Air Squats
Then: 1 Rounds of
Clean Warm Up
SKILLS & SPECIFIC WARM UP
1 Rounds:
9 Power Clean #workout weight
5 Bent Over Row
12/9 Cal Row
CONDITIONING
“ARTHUR CURRY”
For Time
30 Power Clean #61/43
45 Bent Over Row
60/40 Cal Row
Time Cap 18 minutes
MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm up
CONDITIONING
“
1 rounds
400m run
20 Ground To Overhead #20/15
-Straight into-
2 Rounds
300m Run
15 Power Snatch #43/30
-Straight into-
3 Rounds
200m Run
10 Squat Snatch #52/40
