Fire

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
Metcon (Weight)
5x 1 [3+ 1+1] Snatch Grip Push Press + Pause OHS (2 second pause in the bottom) + OHS *
5x [3+3] Slow Tempo Muscle Snatch (Slow to mid thigh and then explode) + Snatch Drop *

1 barbell for 1st complex and 1 for 2nd complex

3 Snatch Grip Push Press + 1 Pause OHS + 1 OHS @ 7/10 RPE Snatch
3 Slow Tempo Muscle Snatch + 3 Snatch Drop

Metcon
Metcon (AMRAP – Rounds)
In 2 minutes:
10 Synchro Bar Facing Burpees
30 Double Unders
30 V-ups
Max Ground to Overhead (95/65)
*Continue until 80 Ground to Overhead are completed.
-Rest 1:00-

Gymnastics
Choice 1 option to work on
Metcon (Time)
1A: If you can do a single leg squat/pistol:
EMOM X 10 Minutes:
Minute 1: 8 Rolling Deck Pistol Squats Left
Minute 2: 8 Rolling Deck Pistol Squats Right

1B. If you cannot do a single leg squat/pistol yet:
EMOM X 10 Minutes
Minute 1: 8 Single Leg/Pistol Squats to Box Left
Minute 2: 8 Single Leg/Pistol Squats to Box Right

Option 2: Handstand Hold Endurance
EMOM x 10 Minutes:
Minute 1: Max Wall Facing Handstand Hold
Minute 2: REST
*To get into wall facing hold, you will wall walk your way up and then hold.
*Try to stay in a tight hollow position, think squeeze the booty and keep your core tight.

Option 3: Handstand Walk Practice
EMOM X 10 Minutes:
Minute 1: Max attempts of Wall Facing Handstand into Walk – try to walk as far as possible each time
Minute 2: REST

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