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
1. Down and up – "SPEED THROUGH THE MIDDLE"
2. Elbows high and outside – "BAR CLOSE"
3. Muscle snatch – "STRONG TURNOVER"
4. Snatch land – "FOOT WORK" 2", 4", 6"
5. Snatch drop – "FOOT WORK"
B) Skill Transfer Exercises Snatch
3-5 reps of each movement
1. Snatch grip push press.
2. Feet jumping position "OVERHEAD STRENGTH"
3. Overhead squat, "CORE STRENGTH"
4. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. "FAST HANDS"
5. Drop Snatch, feet jumping position to landing, no drive, "SPEED UNDER"
6. Snatch balance, "FOOT AND ARM SPEED"
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
15/12 Calorie Row (moderate)
10 hanging scap retractions
6 kip to swing
2 strict pull ups
3-6 squat snatches (building in weight each set)
1 Set (at workout pace):
4 chest to bar pull ups
2 squat snatches (at workout weight 95/65)
1 squat snatch (at workout weight 135/95)
1 squat snatch (at workout weight 185/135)
6 Chest-to-bar pull-ups
6 Squat Snatches (95/65)
-rest 1 minute-
3 rounds:
7 Chest-to-bar pull-ups
5 Squat Snatches, (135/95)
-rest 1 minute-
2 rounds:
8 Chest-to-bar pull-ups
4 Squat Snatches (185/135)
-rest 1 minute-
2 rounds:
9 Chest-to-bar pull-ups
3 Squat Snatches (225/155)
-rest 1 minute-
1 round:
10 Chest-to-bar pull-ups
2 Squat snatches (245/175)
-rest 1 minute-
1 round:
11 Chest-to-bar pull-ups
1 Squat snatch (265/185)
50 foot Handstand Walk
into 45% of your 3minute test of Wall Walks from week one
–rest 90 seconds–
100 foot Handstand Walk
into 35% of your 3 minute test of Wall Walks from week one
–rest 2 minutes —
125 foot Handstand Walk
into 30% of your 3 minute test of Wall Walks from week one
50 second Handstand hold
into 45% of your 3 minute test of Wall Walks from week one
–rest 90 seconds–
75 second Handstand hold
into 35% of your 3 minute test of Wall Walks from week one
–rest 2 minutes —
90 second Handstand hold
into 30% of your 3 minute test of Wall Walks from week one
20 Supermans
10 Birddogs (Each Side)
20 Glute Bridges
1:30 Frog Stretch
36 – 1st set
72 – 2nd
96 – 3rd
120 – 4th
132 – 5th
144 -6th