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
10 Front Squat (45/35)
10 Ring Hanging Scap Retraction
10 Ring Kip to Swing
5 Ring Dip
20 Step Back Lunge
1 set (at workout pace)
3 Ring Muscle Ups
2 Front Squats (at workout weight)
10’ Front Rack Lunge (at workout weight)
3 Bar Muscle Ups
2 Shoulder to overhead (at workout weight)
10′ Overhead Walking Lunge (at workout weight)
15 Front Squats (135/95)
12 Front Rack Lunge (135/95)
9 Bar Muscle Ups
9 Shoulder to overhead (135/95)
12 Overhead Lunge (135/95)
10 Dumbbell Suitcase Deadlifts (each side)
1:00 Glute Bridge Hold
-rest 1:00-
*little to no rest from the Deadlifts to glute bridge
1:00 Couch Stretch (R/L)
1:00 Toe Touch Stretch