June Eve

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 + Hang Snatch + Snatch (8 sets various)
Begin with the prescribed number of Snatch Pulls, followed by the prescribed number of Hang Squat Snatch (any position), followed by the prescribed number of full Squat Snatch, without dropping the bar

2 Hang Snatch Pull + 1 Snatch @ 65% 1 RM Snatch
2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch
2 Hang Snatch Pull + 1 Snatch @ 70% 1 RM Snatch
2 Hang Snatch Pull + 1 Snatch @ 75% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 80% 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 85 % 1 RM Snatch
1 Hang Snatch Pull + 1 Snatch @ 90% 1 RM Snatch

*Barbell right above knees.

Metcon
Metcon (3 Rounds for reps)
3 AMRAPs (3 Rounds: total reps per Round)

AMRAP 5
10-15-20-25…
Cal Machine (Athlete Choice)
-Rest 3:00-
Amrap 5
20-30-40-50…
Double Under
-Rest 3:00-
Amrap 5
5-10-15-20…
Burpees

Finisher
Metcon
3 Sets
10 Single DB Curtsy Lunge (each leg)
10 Single DB Staggered Stance RDL (each leg)
-rest 60 seconds between sets-

Post Workout Mobility
2 Rounds
1:00 Toe Touch Stretch
1:00 Child’s Pose

Menu