Jump and Jive

Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
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

Snatch Barbell Prep
Snatch Barbell Prep
A) Burgener Warm up Snatch
3-5 reps at each position

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

3x 1 (5) Position Pause Snatch Deadlift + 3 Pause Hang Power Snatch (pause in dip for 3 seconds) + 3 Heaving Snatch Balance
Snatch Push Press + Overhead Squat (4x( 1+4))
From the rack, complete the prescribed number of wide-grip behind-the-neck push presses (Snatch Push Press) followed by the prescribed number of Overhead Squats

Build to heavy
Snatch Grip Deadlift (1×5)
Find 5 rep max then drop sets 10-15% and 15-20%

Pre-MetCon Warm-up
1:00 Ski OR Row (moderate)
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)

21:00 Total Cap
7:00 Cap for each set
Metcon (Time)
Deadlifts (275/185)
Strict Handstand Push Ups
-rest 1:1-
Strict Deficit Handstand Push Ups (45/25 plate deficit)
Deadlifts (315/225)

3 rounds of each skill:
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

3 Sets
30 Supermans
50ft Single DB Overhead Carry (Left)
50ft Single DB Overhead Carry (Right)

3 sets:
10 Supinated Grip Bent Over Barbell Row (pull to hips)
10 Deficit Push-ups

Post Workout Mobility
1:00 Alt Calf Stretch
1:00 Seal Stretch