6-7 Feels like Heaven

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

Power Snatch + Snatch (3x(2 +1) then 3x(1+1))
Perform prescribed number of power snatch(es), return to the ground, perform the prescribed number of squat snatch(es)

2 Power Snatch + 1 Snatch @ 6/10 RPE
2 Power Snatch + 1 Snatch @ 7/10 RPE
2 Power Snatch + 1 Snatch @ 8/10 RPE
1 Power Snatch + 1 Snatch @ 9/10 RPE
1 Power Snatch + 1 Snatch @ 9.5/10 RPE
1 Power Snatch + 1 Snatch @10/10 RPE

Pre-MetCon Warm-up
Warm-up
-2 Sets
16/12 Calorie Bike (build intensity each round)
8 Wall Ball Thrusters
8 hanging scap retractions
6 kip to swing
4 hanging knee to chest

1 Set: (at workout pace)
5/4 Calorie Assault Bike
5 Wall Balls (20/14)
5 Toes to Bar

Metcon
16:00 Time Cap
12:00 Optimal
Metcon (Time)
50/40 Calorie Assault Bike
42-30-18
Wall Balls (20/14)
Toes to Bar
50/40 Calorie Assault Bike

*Sub 40/32 Calorie Echo Bike, 55/45Cal Row, OR 600m Run if needed

Finisher
Metcon (Weight)
3 Sets:
10 Single Dumbbell Upright Row (Each Side)
10 Single Dumbbell Bicep Curl (Each Side)

log wt for Upright Rows

Post Workout Mobility
Spend 2:00 in the Camel Pose/Ustrasana

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