Fire Burning

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
Give yourself 2-3 warm-up sets before hitting the x3 @ ~65%. The pause is at the receiving (bottom of squat snatch) 2 seconds.
Hang Snatch at knee (Pause at Bottom) (5×3)
From the floor, stand the bar up to the hips, then lower the bar to the knees; Pause for the prescribe time on the receiving snatch then stand.

3 Hang Pause Snatch @ 6.5/10 RPE Snatch
3 Hang Pause Snatch @ 6.5/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch
3 Hang Pause Snatch @ 7/10 RPE Snatch

** Pause for 2 seconds in the receive.

Pre-MetCon Warm-up
Warm-up
2 sets
10 Inchworm w/Push-Up
5 Line Facing Burpee

1 set (at workout pace)
2 Squat Snatch (at workout weight)
4 Bar Facing Burpees

Metcon
15:00 Cap
Metcon (Time)
12-9-6-3
Squat Snatch (135/95)
24-18-12-6
Bar Facing Burpees

Modifications:
Squat Snatch =
Elevated Double DB Hang Snatch – elevate for less compression of belly

Bar Facing Burpees =
Modified Burpee – knee push up or Incline Push Up, no jumping

Finisher
Metcon
3 Sets
15 Push Ups
1:00 Hollow Hold
– rest 60 seconds between sets-

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