Deadpool
Warm Up/Mobility
Warm-up
Burgener Warm up Snatch –
3-5 reps at each position
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
3 Position Snatch (5x(1+1+1))
High Hang Squat Snatch
Hang Squat Snatch
Squat Snatch
Hang Squat Snatch
Squat Snatch
Building
Deficit Snatch-grip Deadlift (5-3-1 then 5×5)
perform the prescribed number of Snatch-grip (wide grip) Deadlift from risers (i.e. 45# plates)
Metcon
200 M Run
3 Hollow Arch Swings
3 kip to Knees Raise
3 Hollow Arch Swings
3 kip to Knees Raise
Metcon (Time)
800 M Run
30 Toes to Bar
800 M Run
30 Toes to Bar
800 M Run
30 Toes to Bar
800 M Run
30 Toes to Bar
800 M Run
Finisher
Metcon
3 Sets:
10 Cat Cow Exercises
10 Birddogs (Each Side)
10 Upward Dog to Downward Dog Transitions
10 Cat Cow Exercises
10 Birddogs (Each Side)
10 Upward Dog to Downward Dog Transitions
Post Workout Mobility
1:30 Pigeon Stretch (Each Side)
:30 Seal Stretch
:30 Seal Stretch