Estimated Total Session Time:
1 Hour (Everything Included)

**1. Movement Prep/Activation and Increasing Heart Rate**
2:00 Machine
+
Junkyard Dog

**2. Strength Prep**
Burgener Warm-Up + Skill Transfer
– into –
3 sets (add weight to each set)
1 Power Snatch + 1 Overhead Squat + 1 Snatch

Strength 1: Snatch 1×1

Snatch:
– Build to a heavy single in 15 mins
* rest 60 seconds between sets *

Strength 2: Clean & Jerk 1×1

Clean & Jerk for load:
– Build to a heavy single in 15 minutes
* rest 60 seconds between sets *

**3. Workout Prep**
– With Partner –
3 sets (Increase weight each set)
20m Empty Sled
2 Burpee Box Jump Over
4 Alternating Dumbbell Snatch

Workout:  Baldr

* Target time: 15-17 minutes
* Time cap: 25 minutes

Teams of 2
200 Jumping Lunges
50 Burpee Box Jump Overs (24/20)
100 Alternating Dumbbell Snatch (70/50)
50 Burpee Box Jump Overs (24/20)
200 Jumping Lunges

* Scaling option 1 (Masters 45+)
Teams of 2
200 Jumping Lunges
50 Burpee Box Jump Overs (20/16)
100 Alternating Dumbbell Snatch (50/35)
50 Burpee Box Jump Overs (20/16)
200 Jumping Lunges

* Individual Option
100 Jumping Lunges
20 Burpee Box Jump Overs (24/20)
40 Alternating Dumbbell Snatch (70/50)
20 Burpee Box Jump Overs (24/20)
100 Jumping Lunges

* Limited Equipment Option
Teams of 2
200 Jumping Split Lunges
50 Burpees
100 Strict Handstand Push Ups
50 Burpees
200 Jumping Split Lunges

* Large Class Option
– No change to workout –