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
5-10 Deadlifts (start with Empty bar and add weight)
5 inchworms
10 Banded Shoulder press w Shrug at top
1 Set (at workout pace):
3 Deadlifts (275/185)
3 Strict Handstand Push Ups
1 Strict Deficit (OR Parallette) Handstand Push Ups
1 Deadlift (315/225)
7:00 Cap for each set
Deadlifts (275/185)
Strict Handstand Push Ups
-rest 1:1-
8-6-4
Strict Deficit Handstand Push Ups (45/25 plate deficit)
Deadlifts (315/225)
30sec on/30 sec rest
Heel Box Toes to Bar
—rest 1 min —
Banded Lat Pull Downs
—rest 1 min —
Kipping Toes to bar
Complete all 3 rounds before moving to the next skill.
*Scaled: Replace Heel Box Toes to Bar with Heel Box Knee Raises
30 Supermans
50ft Single DB Overhead Carry (Left)
50ft Single DB Overhead Carry (Right)
10 Supinated Grip Bent Over Barbell Row (pull to hips)
10 Deficit Push-ups
1:00 Seal Stretch