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
then
All on rings (if attempting ring MU):
8 Hanging Scap retractions
4 Kip to Swing
2 Strict Pull Ups, 2 Ring Dips
15 Banded Good Mornings
10 Handstand Shoulder Shrugs
10 Handstand Hold Shoulder Taps
into
2 Muscle Ups
10’ Handstand walk
2 Deadlifts (at workout 225/155)
10’ Handstand walk
2 Deadlifts (at workout weight 315/225)
5 Muscle Ups (OR 10 Burpee Pull Up)
25’ Handstand walk (OR 5 Wall Walk)
RX
10 Deadlift 185/125
25’ Handstand walk (OR 5 Wall Walk)
5 Deadlift 225/155
25’ Handstand walk (OR 5 Wall Walk)
5 Muscle Ups (OR 10 Burpee Pull Up)
RX+
10 Muscle Ups
50’ Handstand walk
15 Deadlift 225/155
50’ Handstand walk
10 Deadlift 315/225
50’ Handstand walk
10 Muscle Ups
3 reps @ 85%
1 rep @ 90%
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 80-85%
* superset last 3 sets with 12 Dumbbell Push Press *
10 Downward Dog to Upward Dog Transitions
10/10 Windmills
10/10 Bulgarian Split Squats
3×10-12 Reverse Grip Lat Pull
Downs
4×10-12 Banded Seated Row
1 min foam roll lats
1 min thread the needle (each side)
1 min bicep wall stretch (each side)
3 Sets
1000m at easy/mod pace
-2min rest-
500m at moderate pace
*4min rest between sets
7-8 Optimal