Snatching Through Hump Day
Warm Up/Mobility
Warm-up
Barbell Prep – we intentionally left the Snatch warm up in so you can get some movement practice to use as warm up
A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below)
A) Burgener Warm up Snatch – 3-5 reps at each of the 5 exercises (listed below)
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 at each of the 5 exercises (listed below)
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
Paused Snatch Balance (3×3 (2-3s) 65% & 2×2 (2-3s)70-75%)
Pause for prescribed time in the receiving position before standing
Metcon (Weight)
EVERY 1:30 for 5 rounds
Paused Snatch (65-85% 1 RM)
Start at 65% add weight
– 1×3 reps,
– 2×2 reps
– 2×1 rep
Paused Snatch (65-85% 1 RM)
Start at 65% add weight
– 1×3 reps,
– 2×2 reps
– 2×1 rep
Power Snatch (10,8,6,4,2. Move up in weight each set)
Metcon
Metcon (AMRAP – Rounds and Reps)
Amrap 10
100 Double Unders
20 Push Ups
30 Sit Ups
40 Air Squats
400 M Run/500 M Row/900 M Bike
100 Double Unders
20 Push Ups
30 Sit Ups
40 Air Squats
400 M Run/500 M Row/900 M Bike
Finisher
Post Workout Mobility
2:00 Pancake Stretch
2:00 Child’s Pose
2:00 Child’s Pose
*Snappy *Snatches*