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
1 Snatch Deadlift to mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 6/10 RPE
1 Snatch Deadlift to mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 6.5/10 RPE
1 Snatch Deadlift to mid Thigh + 1 Snatch Pull + 1 Power Snatch @ 7/10 RPE
1 Snatch Pull + 1 Power Snatch @ 75% (OR 7.5/10 RPE) 1 RM Snatch
1 Snatch Pull + 1 Power Snatch @ 80% (OR 8/10 RPE) 1 RM Snatch
1 Snatch Pull + 1 Power Snatch @ 85% (OR 8.5/10 RPE) 1 RM Snatch
1:00 Erg of Choice
:30 Handstand Hold
10 Single Arm Press R/L (Light-Moderate)
1 Set (at workout pace):
3/2 Calorie Bike Erg
2 Strict Handstand Push Ups
12 Cal Bike/18 Cal Row
10 Strict Handstand Push Ups
5-10 Strict Wide Grip Pull Ups
10 Plank DB Pull Throughs (Each Side)
20 Supermans
10 Hollow Rocks
10 Deadbugs
:30 Side Plank (Each Side)
1:00 Figure 4 Stretch Right