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
2 Sets:
300m Row (moderate)
10 Inchworm w/Push Up
10 Box Jump w/Step Down
2-4 Overhead Squats (at or near workout weight)
1 Set (at workout pace):
2 Burpee Box Jump Overs (at workout height)
2 Overhead Squats (at workout weight)
2 sets (1 set every 5:00)
2 Rounds
10 Burpee Box Jump Overs (24”/20”)
10 Overhead Squats (135/95)
3 Sets
10 Single Arm Alternating Dumbbell Bench (Each Side)
10 Single Arm Dumbbell Row (Each Side)
3 Sets:
12 Supinated Dumbbell Bent Over Rows OR 6-8 Chin Ups
12 Dumbbell Hammer Curls (6 each)
17 Push Ups
– 60-90 seconds rest between sets-
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 6.5/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 7/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 7.5/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 8/10 RPE
1 Pause Power Snatch to Parallel (Pause for 1 second in the receive) + 1 Overhead Squat + 1 Snatch @ 8.5/10 RPE