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 Jog
10 Banded Press
10 Single Arm Press R/L (Light-Moderate)
-Then-
Build to Shoulder to Overhead weight.
1 Set: (at workout pace)
200m Run
2 shoulder to overhead (at workout weight)
Run 400 m
Max shoulder to overhead (205/125)
-Rest 1 minute-
From 3:00-6:00 (3 minutes)
Run 600 m
Max shoulder to overhead (205/125)
-Rest 2 minutes-
From 8:00-12:00 (4 minutes)
Run 800 m
Max shoulder to overhead (205/125)
*You may go from a rack
*Score reps for shoulder to overhead in notes
:30 Glute Bridge Hold (can add band if you have it)
3 High Hang Snatch @ 6/10 RPE
3 High Hang Snatch @ 6.5/10 RPE
3 High Hang Snatch @ 7/10 RPE
3 High Hang Snatch @ 7/10 RPE