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
10 Inchworm w/Push Up
:30 Handstand Hold
10 Single Arm Suitcase Deadlift R/L (Moderate)
-Then-
Build to Power Clean weight.
1 Set (at workout pace):
1 Wall Walk
1 Power Clean (At first workout weight)
3 Power Cleans (185/125)
3 Wall Walks
-rest 1:1-
AMRAP 3 Minutes
6 Power Cleans (155/105)
3 Wall Walks
-rest 1:1-
AMRAP 3 Minutes
9 Power Cleans (115/80)
3 Wall Walks
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
4 sets @25%
-rest 30 seconds between sets-
—rest 90 seconds–
3 sets @30%
-rest 30 seconds between sets-
—rest 90 seconds–
2 sets @35%
—rest 2 minutes —
Max effort PVC Forward Wrist Rolls w 5 lb plate
**If your 1RM is 20 Toes to bar you will take % off of that.
complete 4 sets @25% & rest 30 sec between each
of the 4 sets. Then rest 90 sec before going to
3 sets @30%
*Same for Scaled.
10 Tempo DB Bench (2 sec down/ fast up)
10 Tempo DB Bent Row (2 sec down/ fast up)
10 Banded Scap Squeezes
2:00 Frog Stretch