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 Hang Snatch @ 8/10 RPE
1 Hang Snatch @ 9/10 RPE
1 Hang Snatch @ 9.5/10 RPE
1:00 Cardio
:30 Handstand Hold
25 Single Under
1 set (at workout pace):
20 Double Unders
3 Strict Handstand Push Ups
25 Strict Handstand Push Ups
100 Double Unders
25 Strict Handstand Push Ups
100 Double Unders
35% of your max 2 minute Pistol Squat
15 Box Jumps 30/24
–rest 30 seconds —
30% of your max 2 minute Pistol Squat
25 Box Jumps 30/24
–rest 60 seconds —
20% of your max 2 minute Pistol Squat
30 Box Jumps 30/24
*If you did Toe-Assist Pistols or Pistols to Box you will do the same thing throughout the cycle.
10 Bodyweight Bulgarian Split Squat (Each side)
right into
1:00 Wall Sit
– rest 60-90 sec –
1:00 Pancake Stretch
1:00 Child’s Pose
1:00 Seal Stretch
1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 6.5/10 RPE
1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 2 Hang Snatch @ 7/10 RPE
1 Pause Hang Power Snatch (Pause for 2 seconds in the receive before standing) + 1 Hang Snatch @ 7.5/10 RPE