Monday- August 10th

Weekly Warm-Up: 10 min. AMRAP

Mobilize - Passthroughs

Floor Touches

Samson Lunges


Kettlebell Halos x 5 each direction

Single-Leg RDL's x 5 each leg

KB Windmill x 5 each arm

Single Arm KB Push press x 6 each arm

Goblet Squats x 10

KB Swings x 20

+ Today's Warm-up Movements:

*Burgener Snatch Warm-up

A. Snatch Work

4 sets of: Hang Snatch (from 2″ Below the Knee) + Snatch (from floor)

*Start around 70-75% and build to 85% of your 1-RM Snatch. Reset before full Snatch.


3 sets of: Snatch x 1 rep

*Aim to perform these at around 87-90% of your 1-RM Snatch.

B. “Hit and Run”

3 Rounds for time:

400 Meter Run

12 Dumbbell Power Snatches (50/35)

21 Goblet Squats (50/35)

C. Buy-Out:

5-way Shoulder Stretch x :30 each

Seated Saddle Stretch x 1:00

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