The Open is almost here
Warm Up/Mobility
Warm-up
A) Burgener Warm up Snatch
3 Sets
3 Sets
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
3:00 cardio (moderate pace)
-then-
3 Sets
1 squat snatch (build weight each set)
3 power clean and jerk (build weight each set)
30 single unders
Metcon
Metcon (Time)
10 Rounds
1 Squat Snatch (155/105)
3 Power Clean and Jerks (155/105)
30 Double Unders
1 Squat Snatch (155/105)
3 Power Clean and Jerks (155/105)
30 Double Unders
Strength
If Time Allows
Back Squat (10×3 @84%)
Front Squat (3×2 @ 101%)
Finisher
Metcon
3 Sets:
10 Dumbbell Single Leg RDL (Each Side)
10 Dumbbell Single Arm Shoulder to Overhead (Each Side)
10 Cat Cow Exercises
10 Dumbbell Single Leg RDL (Each Side)
10 Dumbbell Single Arm Shoulder to Overhead (Each Side)
10 Cat Cow Exercises
Post Workout Mobility
3:00 Child’s Pose
Halo/Banded Hip Activation