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 Cardio
25 Single Under
5 Inchworm w/Push Up
5 Strict Pull Up
20 Alt. Leg V-Up
1 Set (at workout pace)
3 Sets
15 Double Unders
5 GHD SIt Ups
3 Burpee Pull Ups (to 6" above reach)
21:00 Total Cap w/ Rest
50 Double Unders
15 GHD SIt Ups
10 Burpee Pull Ups (to 6" above reach)
15 GHD Sit Ups (20 V-ups)
50 Double Unders
-Rest 1:1 b/t sets-
right into 8 Strict Chest To Bar Pull Ups
— rest 2 minutes —
30% of your 2 minute Bar Muscle Up test from week 1
right into 10 Strict Chest To Bar Pull Ups
— rest 2 minutes —
20% of your 2 minute Bar Muscle Up test from week 1
right into 12 Strict Chest To Bar Pull Ups
10 Single DB Staggered Stance RDL (Each Side)
-rest 1:00 between sets-
2 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Hang Snatch + 1 Snatch @ 8/10 RPE
*Do one set every 2 minutes.