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
2 Back Squats, 2 Overhead Squats (all at workout weight)
15’ Handstand Walk
20 Back Squats (115/80)
50’ Handstand Walk
-rest 1:00-
20 Stationary Overhead Lunge (115/80)
20 Overhead Squats (115/80)
50’ Handstand Walk
3 sets @20%
-rest 30 seconds between sets-
—rest 1 minute–
2 sets @25%
-rest 30 seconds between sets-
—rest 1 minute–
1 sets @30%
* goal is unbroken for each set
—rest 2 minutes —
Max effort Deficit Strict Handstand Push Up off box
*For Games Athletes:
Instead of max effort off box complete one set max effort kipping handstand push-ups.
*Scaling: You can do strict handstand pushup % from the box if you need more assistance.
Athletes Notes
Box HSPU
For example:
1min max was 20 reps
take 3 sets @20% of 20 reps = 4 reps
then do same for the 2@25% & 1@30% = 2×5 & 1×6
*round up
Set One Example:
4 reps
rest 30 seconds
4 reps
rest 30 seconds
4 reps
–rest 1 minute–