Tuesday Snatches
Warm Up/Mobility
Warm-up
Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
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)
For Time:
30 Snatches (75/55)
20 Snatches (95/65)
10 Snatches (135/95)
5 Snatches (155/115)
*Power or Squat
30 Snatches (75/55)
20 Snatches (95/65)
10 Snatches (135/95)
5 Snatches (155/115)
*Power or Squat
Finisher
Metcon
10-8-6-6 bent over barbell rows (build to challenging weight for each set)
3×6-10 chin-ups (supinated grip)
3×10 alternating Dumbbell curls (each side) (moderate)
3×6-10 chin-ups (supinated grip)
3×10 alternating Dumbbell curls (each side) (moderate)
Strength
Metcon (Weight)
Clean from 1" off the floor (go from the top down) + jerk:
5×2
5×2
Finisher
Metcon
3 Rounds
10 Standing Arnold Press (each side)
30 yd Overhead Single Arm DB Hold (each side)
15 Single Leg Glute Bridge (each side)
10 Standing Arnold Press (each side)
30 yd Overhead Single Arm DB Hold (each side)
15 Single Leg Glute Bridge (each side)
Post Workout Mobility
2:00 Frog Stretch