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
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 100%+
3-5 Power Snatches (building to workout weight)
1 Set (at workout pace):
5/4 Calorie (moderate)
2 Power Snatches (at workout weight)
30 Power Snatches (155/105)
30/24 Calorie Row
5 reps @ 80%
3 reps @ 90%
1 rep @ 95%
5 reps @ 85%
3 reps @ 95%
1 rep @ 97%
1 rep @ 100%
1 rep @ 100%+
Rope climbs
10-8-6-4-2
Bar Muscle Ups
Elite & RX: as written
Scaled: BMU from Box (as shown in video) or CTB Kipping Pull-ups
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%+