TLC
Warm Up/Mobility
Warm-up
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"
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"
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Strength
Metcon (Weight)
3 set 3 High Hang Muscle Snatch + 3 Heaving Snatch Balance + 3 Snatch Drop
High-Hang Snatch (5×3)
go off feel*
Metcon
15:00 Time Cap
Metcon (Time)
5 Rounds
25’ Handstand Walk (OR 3 Wall Walks)
20 Wall Balls (20/14)
25’ Handstand Walk (OR 3 Wall Walks)
20 Wall Balls (20/14)
Rx+ 5 Rounds
50’ Handstand Walk
25 Wall Balls (20/14)
Metcon
Competitive Option
Metcon (Time)
100’ Handstand Walk
50 Wall Balls (20/14)
100’ Handstand Walk
50 Wall Balls (30/20)
100’ Handstand Walk
50 Wall Balls (20/14)
100’ Handstand Walk
50 Wall Balls (20/14)
100’ Handstand Walk
50 Wall Balls (30/20)
100’ Handstand Walk
50 Wall Balls (20/14)
100’ Handstand Walk
Finisher
3 rounds:
10 Bulgarian Split Squats (Each Side)
20 Hip Bridges (2 sec pause at the top)
1:00 Wall Sit Hold
10 Bulgarian Split Squats (Each Side)
20 Hip Bridges (2 sec pause at the top)
1:00 Wall Sit Hold
Strength
Deficit Snatch-grip Deadlift (5×4)
perform the prescribed number of Snatch-grip (wide grip) Deadlift from risers (i.e. 45# plates)
75% of 1 Rm Snatch
Bench Press (5-3-1)
Bench Press:
5 reps @ 72%
3 reps @ 82%
1 rep @ 92%
5 reps @ 72%
3 reps @ 82%
1 rep @ 92%
Bench Press (5×4 @75%)
* Superset 10-15 Explosive Push Ups (this isn’t quite a clapping push up, but try and leave the ground a bit)
Conditioning
Metcon (Time)
Row "Lactate Threshold" Workout
5 Sets
400m at mod pace,
600m at easy pace
-Rest 30sec b/t sets-
5 Sets
400m at mod pace,
600m at easy pace
-Rest 30sec b/t sets-
-Rest 3-5min-
5x 10sec sprints at max effort w/ full recovery
*Comment Calories in notes section.