Tuesday

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
Snatch (5×1)
5×1 Power Snatch @5-6/10 RPE
-Rest as needed b/t sets-
Power Clean (5×1)
5×1 Power Clean @5-6/10 RPE
-Rest as needed b/t sets-

Pre-MetCon Warm-up
Warm-up
2 Sets
20 shoulder taps in push up plank
20-30 second handstand hold
10 lateral box step ups (each side)
5 pistol to low box (each side)
50 Single Unders

1 Set: (at workout pace)
10′ Handstand Walk
4 Pistols Squats
20 Double Unders

Metcon
Metcon (5 Rounds for reps)
5 Sets (1 Set every 90 seconds)
25′ Handstand Walk
10 Pistols Squats
Max effort Double Unders
-rest 30 seconds between rounds-

Score is DoubleUnders
If single unders score is half the reps

Post Workout Mobility
2 Rounds
1:00 Alternating Calf Stretch
1:00 Pancake Stretch

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