Session P2 W4

Warm Up

Dynamic Stretching

Burgener Barbell Warm up

3 sets of 10 Waiter KB squats, with a minimum load of 8kg. Please go to full depth and make sure to have an externally rotated shoulder; form over load.

3 sets of 3 reps of Wall Walks


Perform 3 working sets of 5 Overhead Squats. These should be three sets of the heaviest five overhead squats you can perform while maintaining good form each repetition. Take as long of rest as you need between sets, but it isn't recommended to rest for longer than 3 minutes or shorter than 2 minutes between sets.

Next, set a clock for 15 minutes and find the heaviest snatch 1 rep maximum starting with an empty barbell. This should also be a Heavy effort, but with the best form possible.


In 3 minutes, perform as many rounds/reps as you can of:

Rest for 5 minutes, then perform as many rounds/reps as you can in 3 minutes of: