OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
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"
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
5 reps @ 70%
3 reps @ 80%
1 rep @ 90%
50 Single Unders
5 Power Clean and Jerks (empty bar)
25 plate hops
5 Power Snatches (empty bar)
1 Set (at workout pace):
20 Double Unders
3 Power Clean and Jerks (95/65)
3 Power Snatches (95/65)
50 Double Unders
10 Power Clean and Jerks (95/65)
-Rest 4 Minutes-
AMRAP 4 Minutes
50 Double Unders
10 Power Snatches (95/65)
25 Double or 50 Singles
Barbell wt(75/55)
10 Single Arm DB Sotts Press (R/L)
10 Cat Cow Exercises
20 Supermans
2:00 Pigeon Stretch (R/L)
2:00 Pancake Stretch
3 Sets
1200m at easy pace
No rest
400m at 1-mile pace
-Rest 3min between sets-
500m at mod/fast pace
250m at easy pace
250m at mod/fast pace
-2min rest b/t sets-
1 rep @ 60%
1 rep @ 65%
1 rep @ 70%
1 rep @ 75%
– rest 60-90 seconds –
1 rep @ 70%
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
– rest 60-90 seconds –
1 rep @ 75%
1 rep @ 80%
1 rep @ 85%
1 rep @ 85%+