Saturday, Week 2, Strength (25 min):

A) The Burgener Snatch Warm-Up (6 Min):

With PVC or empty barbell perform as many reps as possible of each exercise in 30 seconds for two rounds of:

Exercise 1 – Down and Up

Exercise 2 – Elbows High and Outside

Exercise 3 – Muscle Snatch

Exercise 4 – Snatch Land

Exercise 5 – Snatch Drop

Exercise 6 – Snatch

B) Technique (3 Min): Squat Snatch , Power Snatch , Hang Power Snatch

C) WOD (10min):


-10min EMOM-

1 Squat Snatch  (add 5lbs to last week’s load)

1 Power Snatch

1 Hang Power Snatch

Note Load Used:____


Saturday, Week 2, Metcon (25 min):

A) Lower Body Dynamic Functional Warm-Up (4 Min):

Complete as many reps as possible of each exercise in 30 seconds:

Stretch 1-Air Squats

Stretch 2 –Deep Wideout Drops

Stretch 3 – Forward Lunges with a Twist

Stretch 4 – Lateral Lunge

Stretch 5–Toy Solders

Stretch 6-Squat-to-Stands

Stretch 7- Inchworm Drill

Stretch 8- Stationary Spiderman

 B) Technique (2 Min): Deadlift, Ring Dips, Knees to Elbows

C) WOD (19 min):


-For Time-


Deadlifts (225/155)

Ring Dips

Knees to Elbows

Note Time Completed: ___:___