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
3 Muscle Snatch below knee hang + 3 Snatch Drop @ 6/10 RPE
3 Muscle Snatch below knee hang + 3 Snatch Drop @ 6/10 RPE
300m Row OR Ski (moderate)
10 hanging scap retractions, 5 kip to swing
5 box step ups
5 box jumps with step down
1 Set (at workout pace):
2 Box Jumps (at workout height)
4 Toes to Bar
25 Box Jumps (30"/24")
50 Toes to Bar
Rest 2:00
1. Lower box height
2. Lower Reps (20 BxJ’s & 40 TTB)
3. Knee Raises, Straight Leg Raises to target
7 Double Dumbbell Tempo Bulgarian Split Squats (5 seconds down, 1 second pause in the bottom) (2x50s/2x35s) (each side)
10 Tempo Weighted Back Extension (1 second at the bottom, 3 seconds at the top) (barbell or plate on back)
10 Side Lying Hip Raise
Minute 1: 10/10 Single Arm Kettlebell Bulgarian Split Squats (50/35)
Minute 2: 15-20 Kettlebell Sit Ups (50/35)
Minute 3: 20 Kettlebell Swings (50/35)
Minute 4: Rest
10 Alternating Scorpion Stretches
3 Snatch Push Press + 3 Pause Overhead Squat (3 seconds at the top and bottom) @ 75% (OR 7.5/10 RPE) 1 RM Snatch
3 Snatch Push Press + 2 Pause Overhead Squat (3 seconds at the top and bottom) @ 80% (OR 8/10 RPE) 1 RM Snatch