4, 5 feeling Alive

Warm Up/Mobility
Banded 7’s
Banded Hip Activation
Warm-up
400 M Run
25′
Samson Lunge
Inchworms
Burpee Broad Jump
Quad Stretch

Barbell Prep
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"
C) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Strength
Tempo Back Squat ( 5×5 (3 2 x 1))
first number is time for descent, second number is pause in the bottom, third number is time for ascent, fourth number is time for pause at the top

Build in 5 sets
3s down, 2 s hold at bottom x=explode 1s pause before next rep
Metcon (Weight)
Snatch Push Press + Pause Overhead Squat (3s pause at Bottom)
3 sets 3 x (1+1) @ 65-70% 1RM Snatch
– 2 sets 2 x (1+1) @ 70-80% 1RM Snatch
3 Position Snatch (Every 1:30 5×1(1+1+1))
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch

Start @ 65% build each set

Metcon
15:00 Time Cap
8-10 Min Target Time
Metcon (Time)
21-15-9
Double Dumbbell Front Squats (50s/35s)
12-9-6
Burpee Pull-Ups

– Into –

72 Alternating Dumbbell Snatch (50/35)

Finisher
Snatch Pull (3×5 @85% of 1 RM Snatch)

Post Workout Mobility
2:00 Couch Stretch (r/l)

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