50 double unders or single unders
8 good mornings, empty barbell
1x Burgener warm-up with empty bar
3-5 reps of dip, drive, shrug
3-5 reps of muscle snatch
3-5 reps of overhead squat
3-5 reps of hang squat snatch
3-5 reps of full snatch
Every 1 min for 30 mins.
See "How to Approach Heavy Days" for insight on warming-up, choosing the weight, rest periods, and more.
Super Fitness Robot load:
75% or higher of 1RM hang power snatch.
More Likely load:
50% or higher of 1RM hang power snatch.
(consider scaling if this seems unrealistic)
Remove ego, embrace scaling. Be smart. Be safe. Support each other. Have fun, and post your results.
10 Broad Jumps
20 Glute Bridges
Plank Hold, 30 secs
Rest 3 mins between each round.
Hold 1-2 mins.
Foam Roller (back, lats, etc.)
Lacrosse Ball Trap Stretch
1-2 mins per side.