gr8
Warm-up
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 (5×1)
Pre-MetCon Warm-up
Warm-up
1 set
:40 Bike (moderate) OR Jog
8 Thrusters (empty bar)
10 Hanging Scap Retraction
6 Kip to Swing
2 strict pull ups
:40 Bike (moderate) OR Jog
8 Thrusters (empty bar)
10 Hanging Scap Retraction
6 Kip to Swing
2 strict pull ups
1 set (at workout pace):
3 Pull-ups
200m Bike Erg (OR 100m Run)
2 Thrusters (at workout weight)
Metcon
Metcon (Time)
50 Pull-ups
1000m Bike Erg (OR 400m Run)
21 Thrusters (95/65)
2000m Bike Erg (OR 800m Run)
21 Thrusters (95/65)
1000m Bike Erg (OR 400m Run)
50 Pull-ups
1000m Bike Erg (OR 400m Run)
21 Thrusters (95/65)
2000m Bike Erg (OR 800m Run)
21 Thrusters (95/65)
1000m Bike Erg (OR 400m Run)
50 Pull-ups
Finisher
Metcon (Weight)
3 sets
12 Dumbbell Crush Grip Skull Crusher
12 Dumbbell Upright Rows
-60 seconds rest between sets-
12 Dumbbell Crush Grip Skull Crusher
12 Dumbbell Upright Rows
-60 seconds rest between sets-
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch
1 Snatch @ 7.5/10 RPE Snatch