1 minute of Single Unders
5 minutes of Double Unders (30 seconds on, 30 seconds off)
3 singles @70%
3 singles @75%
2 singles @80%
2 singles @85% 1RM
3 minutes of Tabata Hang Power Snatch (50% 1RM Snatch)
3 minutes of Tabata Double Unders
3 minutes of Tabata Ball Slams (35/25)
Go directly from one 3 minute segment to the next, with no rest in between.
Post Snatch Loads and Total Workout Reps to Comments
Complete the Burgener Warmup for 3 rounds BEFORE class begins. During the skill segment, perform 1 minute of single unders and then 5 minutes of Double Unders in intervals of 30 seconds on and 30 seconds off. This is practice time, so there is no sub for DUs.
For the strength segment, follow the warmup progression and then complete just 2 Snatch singles at 85% 1RM. Rest 3-4 minutes between attempts at 80 and 85%. You’re working towards the higher end of your capacity, but you are still working below 1RM capacity.
For the conditioning workout, you are doing three 3 minute Tabata intervals (20 seconds on/10 seconds off) with no break in between. Sub parallette jumps for DUs.
Tabata Ball Slams