Workout of the Day!!!

1) Coach led Warm-up


2) Burgener Warm-up

  • Down and finish x5
  • High pull x5
  • Muscle snatch x5
  • Snatch drops 2”,4”,6”
  • Snatch drops to the bottom x5 

  • Skill transfer exercises
  • Snatch grip push press x5
  • Overhead squat x5
  • Snatch drops to the bottom x5


    3) Take 15 Minutes to find a heavy 3 rep Power Snatch

    Notes: These don't need to be touch and go however if you drop the bar then get right back to it.


    4) For time working on the even minutes and resting on the odd minutes complete


    20 Full snatches

    30 Snatch balances

    40 Snatch grip push presses

    Use 70% of todays heaviest set of Power Snatches for all 3 Movements



    1 - From 0:00-1:00 work. From 1:00-2:00 rest. From 3:00-4:00 work so on and so forth to you complete all reps and movements.

    2 - You must do the exercises in order, so to move on to the Snatch Balances you must complete all Snatches first and then to move on to the Snatch Grip Push Presses you must complete all Snatch Balances first


    Competition Programming:

    1) Bench Press Heavy Day:

    Heavy Single - Work up to 1x1@ 95% of your 1RM

    Working Sets - 5x3@ 85% of your 1RM

    Rest 1:30 - 2:00 between sets


    2) Take 15 Minutes to work on Handstand walks


    3) 12 Minute AMRAP of

    10 KB snatch 5 each arm 70/53

    30 Second hollow body hold

    10 KB Push Press 5 each arm


    30 Second Hollow body hold


    4) Mobility/stretching


    No comments (Add your own)

    Add a New Comment


    Comment Guidelines: No HTML is allowed. Off-topic or inappropriate comments will be edited or deleted. Thanks.

    720 SE Pioneer Way Oak Harbor Wa 98277