Mr Boogedy

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

Pre-MetCon Warm-up
1:00 Row (Increasing Pace each set)
10 Inchworm w/Push Up
:30 Handstand Hold
10 Single Arm Suitcase Deadlift R/L (Moderate)
Build to Power Clean weight.

1 Set (at workout pace):
1 Wall Walk
1 Power Clean (At first workout weight)

Metcon (AMRAP – Reps)
AMRAP 3 Minutes
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

Score Reps Only

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

Snatch Push Jerk + Pause Overhead Squat + Pause Snatch Balance (2x (1+2+2); 3x (1+1+1))
From the rack perform prescribed number of Snatch Grip Behind the Neck Push Jerks into the prescribed number with a Pause Overhead squat into prescribed number with pause Snatch Balance

All Pauses are for 2 seconds
Deficit Snatch-grip Deadlift (1×4)
perform the prescribed number of Snatch-grip (wide grip) Deadlift from risers (i.e. 45# plates)

Establish a 4 RM for the day. Then, perform a drop set at 10% and 15% of that 4RM.

week 4 of Toes Bar drills
Metcon (AMRAP – Reps)
Kipping Toes To Bar

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.

3 Sets:
10 Tempo DB Bench (2 sec down/ fast up)
10 Tempo DB Bent Row (2 sec down/ fast up)
10 Banded Scap Squeezes

Post Workout Mobility
1:30 Butterfly Stretch
2:00 Frog Stretch