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Warm Up/Mobility
Pre Class Mobility (Banded 7’s & Hip)
1. Crossover Symmetry Activation
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

Warm-up
Snatch Barbell Prep
Snatch Barbell Prep
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

Strength
Snatch Pull + Snatch (3×2* (Pause Snatch Pull :02 + Snatch)s)
perform the prescribed number of Snatch Pulls, return the barbell to the floor, and complete the prescribed number of Snatches

1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85% (OR 8.5/10 RPE) 1 RM Snatch
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+% (OR 9/10 RPE) 1 RM Snatch
1 Pause Snatch Pull (pause at the top of the extension for 2 seconds) + 1 Snatch @ 85+% (OR 9/10 RPE) 1 RM Snatch

Pre-MetCon Warm-up
Warm-up
1 Set
1:00 Ski
5 Single Arm Dumbbell Overhead Squat R/L (Light-Moderate)
10 Hanging Scap Retraction
10 Kip to Swing
20 Alt. Leg V-Up
-Then-
Warm-Up to Dumbbell Overhead Squat weight.

into..
2 right-arm dumbbell overhead squats (at workout weight)
2 bar muscle-ups
2 left-arm dumbbell overhead squats (at workout weight)
4 toes-to-bars

Metcon
Metcon (AMRAP – Rounds and Reps)
AMRAP 12 Minutes
10 right-arm dumbbell overhead squats (50/35)
5 bar muscle-ups
10 left-arm dumbbell overhead squats (50/35)
15 toes-to-bars

Finisher
Metcon
sa.k.a helping you bring the groceries in all in one trip 😉

3 Sets
1:00 Dumbbell Farmers Carry Hold (2x 50/35)
right into
10 DB Reverse Curls (lighter weight)
-rest 60-90seconds-

Post Workout Mobility
1:00 Lunge Stretch (each side)
1:00 Wrist Stretches
1:00 Camel Pose/Ustrasana

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