Schools back in Session

Warm Up/Mobility
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
Hang Snatch (2-2-1-1-1-1)
2 Hang Squat Snatch @ 6/10 RPE Snatch
2 Hang Squat Snatch @ 6/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 7/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch
1 Hang Squat Snatch @ 8/10 RPE Snatch

Pre-MetCon Warm-up
Warm-up
1-2 Sets
:40 Row (moderate)
:40 Bike (moderate)
8 Thrusters (empty bar)
4 inchworms
2 spiderman stretch (each side), 4 half bottom burpees
10 Hanging Scap Retraction
6 Kip to Swing
2 strict pull ups

1 set (at workout pace):
3 Thrusters (95/65)
3 Bar Facing Burpees
3 Chest to Bar Pull Ups

Metcon
Metcon (Time)
21-15-9
Thrusters (95/65)
Bar Facing Burpees
Chest to Bar Pull Ups

Finisher
Metcon (Time)
3 Sets
12 Double Kettlebell Front Rack Lateral Step Ups (6/leg)
7-10 Weighted Chin Ups (moderate)

Accessory
Metcon
3 Sets:
Minute 1: Alternating Leg V-ups
Minute 2: Pilates 100
Minute 3: Reverse Crunch
Minute 4: Mountain Climbers (L+R = 1)
Minute 5: Rest

Post Workout Mobility
2:00 Pigeon Stretch (each side)
2:00 Couch Stretch (each side)

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