Stuffing? or Dressing?

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

2 Sets:
1 minute easy row
5 Single Arm Suite Case Dumbbell Deadlifts (each side) (light/moderate)
5 Single Arm Hang Dumbbell Snatches (each side) (light/moderate)
5 Inchworm into 2 Box Step-ups (1 Step Up each leg)

1 Set (at workout pace):
3 Devils Presses (2×50/2×35)
3 Burpee Box Jump Overs (24/20) (clear the box) after each set of Devils Press

Metcon (AMRAP – Reps)
AMRAP 10 Minutes
3-6-9-12. . .
Devils Presses (2×50/2×35)
*10 Box Jump Overs (24/20) (clear the box) after each set of Devils Press

*to "clear box" set up PVC Pipes on top of box to Jump over

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 (5×1)
Perform 5 singles within 90-95% of 1RM Snatch
Clean and Jerk (5×1)
Perform 5 singles within 90-95% of 1RM Clean and Jerk
Front Squat (1×3)
build to a heavy x 3

Metcon (AMRAP – Reps)
3 rounds for Quality:

3 reps of 3 second tempo Strict Handstand Push Up on way down
[1 count on way up] immediately into
3 reps of 5 second tempo Strict Handstand Push Up on way up
[1 count on way down]

*Scaled: Use box for tempo work
—rest 2min between sets–

After resting a full 2 minutes

Complete 3 max effort Kipping Handstand Push Up in 20 sec
–rest 40 sec beteween sets —

3sets x 20 sec handstand shrugs against wall
—rest 40 sec between sets —

3 Sets:
10 Standing Arnold Press (each side)
30 yd Overhead Single Arm DB Hold (each side)
10 Birddogs (each side)

Post Workout Mobility
2:00 Classic Spinal
2:00 Child’s Pose