The Replacements

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
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

Snatch Barbell Prep
Snatch Barbell Prep
A) Burgener Warm up Snatch
3-5 reps at each position

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

2-position Snatch (5x (1+1))
2 positions see notes on bottom for the 2 positions

1 Above the knee + 1 Snatch
Build in 5 sets

Pre-MetCon Warm-up

Metcon (Time)
For Time
50 Handstand Push Ups
60 Overhead Squats (95/75)
90 Wall Balls (20/14)

Shoulder stamina to the Max! This workout is all about embarrassing the burn while chipping away steadily at the reps. Moderate intensity and don’t go to failure on the Strict HSPU.
HSPU: Approach with caution because what happens here will affect the rest of the work. Break into small/quick sets. Try and see if you can hold 10-15+ reps on the minute (not 15 unbroken).

Overhead Squats: Reps will be very challenging after all the HSPU so be ready to grind through. Weight should be moderately light where 10+ reps consistently shouldn’t be a problem.

Wall Balls: The ultimate finisher! Everything will hurt (suck it up) and try to keep big sets with short rest.