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
2 Hang at knee snatch pause@ 70% (OR 7/10 RPE) 1 RM Snatch
1 Hang at knee snatch pause@ 75% (OR 7.5/10 RPE) 1 RM Snatch
3 Hang at knee snatch pause @ 70% (OR 7/10 RPE) 1 RM Snatch
2 Hang at knee snatch pause@ 75% (OR 7.5/10 RPE) 1 RM Snatch
1 Hang at knee snatch pause@ 80% (OR 8/10 RPE) 1 RM Snatch
1 Pause Snatch off the Blocks @ 80% (OR 8/10 RPE) 1 RM Snatch
1 Pause Snatch off the Blocks @ 80% (OR 8/10 RPE) 1 RM Snatch
250m Ski OR Row (Easy/Moderate Pace)
5 One Arm Hang & Shrug (each side)
10 Standing Banded Arch Hollows*
5 Body Row on Bar (OR Ring Rows)
10 Box Step Ups
5 Inch Worms
1 Set (at workout pace):
3 Chest to Bar Pull Ups
2 Box Jump Overs (at workout height)
2 Wall Walks
AMRAP 3 Minutes
20 Chest to Bar PullUps
10 Box Jump Overs (24"/20")
Remainder of time complete max effort Wall Walks
-rest 1 minute between rounds
Calorie Ski
50ft Handstand Walk after each set of Calories
-Rest 5 Minutes-
42-30
Calorie Ski
100ft Handstand Walk after each set of Calories
-Rest 5 Minutes-
72 Calorie Ski
150ft Handstand Walk
10 Bulgarian Split Squats (Each Side)
:30 Single Leg Hip Bridge Hold (Each Side)
1:00 Wall Sit Hold
2:00 Pigeon Stretch (R/L)
– 3 Snatch Push Press + 3 Pause Overhead Squat (3 seconds at the top and bottom) @ 70% 1 RM Snatch
– 3 Snatch Push Press + 2 Pause Overhead Squat (3 seconds at the top and bottom) @ 75% 1 RM Snatch