Hump Day

Warm Up/Mobility

Extended Warm-up
Warm-up
A) Burgener Warm up Snatch – 3-5 reps at each position

Down and up – "SPEED THROUGH THE MIDDLE"
Elbows high and outside – "BAR CLOSE"
Muscle snatch – "STRONG TURNOVER"
Snatch land – "FOOT WORK" 2", 4", 6"
Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch
– 3-5 reps of each movement
Snatch grip push press. Feet jumping position "OVERHEAD STRENGTH"
Overhead squat, "CORE STRENGTH"
Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
Snatch balance, "FOOT AND ARM SPEED"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Metcon
Metcon (Time)
40/32 Calorie Row (Run 400)
50 Double Unders
20 Strict handstand push ups
50 Double Unders
20 Deadlifts (225/155)
50 Double Unders
20 Strict handstand push ups
50 Double Unders
40/32 Calorie Row

*20 Min Time Cap

Strength
with extra time do the strength
Snatch Push Press + Overhead Squat + Snatch balance (6-6-4-4)
Snatch Push Press + Overhead Squat + Snatch balance

2 x ( 3+2+1) @ 73% 1 RM Snatch
2 x (2+1+1) @78% 1 RM Snatch
Snatch Above the Knee + Snatch (5×3)
Snatch Above the Knee + Snatch

– 2x (2+1) @ 70% 1 RM Snatch
– 3 x (2+1) @73% 1 RM Snatch
* Rest 2 minutes between sets
Power Clean (3×10 (10 Unbroken))
Add weight each Set (end ~ 75% of 1 RM)
– Rest 1:30 b/t sets

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