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
8 reps @ 70%
6 reps @ 80%
4 reps @ 90%
2 reps @ 100%
1:00 Bike or Row
10 Wall Ball Thrusters
5-10 deadlifts (ascending weight)
1 Set (at workout pace):
4 Wall balls (at workout weight)
3/2 Calorie Bike or Row
2 Deadlift (at workout weight)
15:00 Total Time Cap (with 1:1 rest)
21 Wall balls (20/14)
20/18 Row
9 Deadlift (275/185)
-Rest 1:1 b/t sets-
10 Barbell Shrugs. Use straps (Work up to a heavy 10 rep)
10 Bent-Over Barbell Rows
Shrug Shoulders Up and back like a Scap Retraction
21 Glute Bridges
7 Split Stance Lunge (Elevated rear foot – each side)
7 – 1 and ¼ Goblet Squat (Squat below parallel + up halfway + back below parallel + up all the way)
4 sets
4:00 easy
2:00 moderate
1:00 fast
-Rest 1:00 b/t sets-
-no rest b/t reps-
*Score it TOTAL Time (Including 3 minutes of total rest)
Starting at 55% ending 85% of 1 RM Snatch