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
-5 Tall Jumps
-Rest as needed
-10 Deadlifts @ 7/10 RPE
-5 tall box jumps
-Rest as needed
-8 Deadlifts @ 7.5/10 RPE
-5 tall box jumps
-Rest as needed
-8 Deadlifts @ 8.5/10 RPE
-5 Tall box jumps
-Rest as needed
-6 Deadlifts @ 9/10 RPE
-5 tall box jumps
1:00 Row (Moderate Pace)
10 Ring Scap Retractions, 5 Kips, 2 Ring Dips
4-6 Squat Snatches (start with empty bar and move up in weight)
1 Set (at workout pace):
2 Squat Snatches (135/95))
2 Ring Muscle Ups
Ring Muscle-ups
Snatch, 135#/95#
10 Single Arm Dumbbell Sotts Press (Each Side)
10 Cat Cow Exercises
20 Supermans
1:30 Toe Touch Stretch
-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed
-5 Tempo Strict Barbell Press (3 seconds in the rack, 3 seconds at the top) :
-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed
-5 Tempo Strict Barbell Press (3 seconds in the rack, 3 seconds at the top) :
-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed
-4 Tempo Strict Barbell Press (3 seconds in the rack, 3 seconds at the top) :
-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)
-Rest as needed
-4 Tempo Strict Barbell Press (3 seconds in the rack, 3 seconds at the top) :
-30 seconds Max Reps Dumbbell Push Press (2x50s/2x35s)