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
1:00 Echo Bike
10 Box Jump w/Step Down (24/20)
10 Inchworm w/Push Up
5 Burpee
Then
1 Set: (at workout pace)
3/2 Calorie Echo Bike
2 Burpee Box Jump Overs (30/24)
7:00 cap (give yourself 3:00 rest b/f 2nd set)
(1 set every 10 minutes)
12/10 Calorie Echo Bike
12 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
9 Burpee Box Jump Overs (30/24)
12/10 Calorie Echo Bike
6 Burpee Box Jump Overs (30/24)
*Sub 15/12 Calorie Assault Bike, 250m/200m Row, OR 80 Double Under for Rx’d if needed.
odd minute: 40 foot Hollow Plank Slider
even minute: 15 GHD Situps
10 Seated Double Dumbbell Curl to Press
10 Box Dips
1:00 Chest Stretch (each side)
2 High Hang Snatch@ 65% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch
2 High Hang Snatch @ 70% 1 RM Snatch