MONDAY
7 sets for load:
1 clean and jerk
Post-workout:
EMOM 5:
Max set chest-to-bar pull-ups
– Perform 1 set every minute with the goal of accumulating as many reps as possible across 5 sets.
TUESDAY
Pre-workout:
Burgener snatch warm-up:
2 sets:
10 dip-drive
10 dip-drive shrug
10 dip-drive shrug elbows high and outside
10 muscle snatch
10 overhead squats
10 hang power snatches
10 power snatches
– Focus on hitting positions over increasing load.
– Begin first set with a PVC. Try the second set with an empty bar.
8 rounds for time:
400-m run
– Rest 1:30
WEDNESDAY
Pre-workout:
3 sets:
:20 plank hold (push-up position)
10 push-ups
5 piked push-ups
– Rest 1:30 between sets.
4 rounds for time:
400/500-m row
15 push presses (95/135 lb)
THURSDAY
For Load:
Muscle Snatch
1-1-1-1-1
Power Snatch
1-1-1-1-1
Squat Snatch
1-1-1-1-1
Post-workout:
5 sets for height:
3 box jumps
– Rest as needed between sets.
FRIDAY
TBA
SATURDAY
TBA
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