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
ARE SIMILAR TO HIGH PULLS WHERE THE BARBELL REACHES THE CHEST AREA, BUT ALSO WHILE BRINGING THE TORSO BACK DOWN WHILE THE BARBELL IS BROUGHT UP SIMULTANEOUSLY + Snatch
1 Snatch @80%
1 Snatch @80%
10 Rig Around the World
20 Hanging Shrugs (Scap Retractions)
30 Lat Pull Downs
20 Hanging Flutter Kick (Legs up in Pike)
10 V Ups
50/40 Calorie Bike or 71/57 cal row
400m Run
*GO FAST!
Scaling Option
300m Run
40/32 Calorie Bike or 52/41 Cal Row
300m Run
*GO FAST!
Sub 40/32 Calorie Assault Bike if needed
10 Tempo Double DB Bench (2 sec down/ fast up)
10 Tempo Double DB Bent Row (2 sec down/ fast up)
10 Seated Alt. DB Curls (each side)
2:00 Frog Stretch