1. Movement Prep/Activation and Increasing Heart Rate
3:00 Machine (easy pace)
-into-
Burgener Warm-Up (Snatch) + Skill Transfer (if time allows)
* 10 minutes with a PVC or Empty Barbell
* Perform 3-5 reps at each movement
-into-
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch (PVC or Empty Barbell)
* 5 minutes (This is strength prep)
* 2-3 Times through
* Athletes should focus on footwork and finishing their pull

2. Strength

1 Squat Snatch x 10 sets (Start at 65% and Build, No higher than 90%)
* Complete 1 set every 1:15 *

3. Workout Prep
1 set:
20-second Row (workout pace)
5 Power Snatch

4. Workout: Golden Retriever

Freedom (RX’d)

250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row
25 Power Snatches (75/55)
250/200m Row

* Independence
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row
25 Power Snatches (65/45)
200/1750m Row

* Liberty
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row
20 Dumbbell Snatches (light)
200/1750m Row

5. Cooldown/Mobility

1 min foot smash w/ lacrosse ball (each side)
1 min Couch Stretch (each side)
1 min Foam Roll Lats (each side)