Jamaica
Warm Up/Mobility
Snatch Barbell Prep
Snatch Barbell Prep
A) Burgener Warm up Snatch
3-5 reps at each position
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 (3-3-3-3-2)
** This day is meant to have a heavy focus on technique and speed over load. This is the day to iron out any bad habits you are wanting to break**
Pre-MetCon Warm-up
Warm-up
2 Sets:
1:00 Row (eash to moderate)
10 Front Squat (45/35)
5 Strict Press in Squat Stance (45/35)
10 Hanging Scap Retraction
10 Kip to Swing
1:00 Row (eash to moderate)
10 Front Squat (45/35)
5 Strict Press in Squat Stance (45/35)
10 Hanging Scap Retraction
10 Kip to Swing
1 Set (at workout pace):
200m Row
3 Thrusters (at workout weight)
5 Chest to Bar Pull Ups
Metcon
Metcon (Time)
For time:
1000m Row
50 Thrusters (45/35)
60 Chest to Bar Pull Ups
50 Thrusters (45/35)
1000m Row
1000m Row
50 Thrusters (45/35)
60 Chest to Bar Pull Ups
50 Thrusters (45/35)
1000m Row
Post Workout Mobility
2:00 Pancake Stretch
1:00 Child’s Pose
1:00 Child’s Pose