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
ARE SIMILAR TO HIGH PULLS WHERE THE BARBELL REACHES THE CHEST AREA, BUT ALSO WHILE BRINGING THE TORSO BACK DOWN WHILE THE BARBELL IS BROUGHT UP SIMULTANEOUSLY + Snatch
8 Minutes moving through (at easy to easy/moderate pace)
1:30 Bike
10 Single Arm Russian Kettlebell Swing (each side) (light)
10 single arm dumbbell upright row (each side) (light)
10 banded good morning
1 set (at workout pace):
15 Second Bike
3 Hang Power Cleans (At 1st Workout Weight)
15 Second Bike
2 Hang Power Cleans (At 2nd Workout Weight)
21-15-9 (Female: 18-12-6)
Calorie Assault Bike
Hang Power Cleans (135/95)
-Rest 4 Min-
21-15-9 (Female: 18-12-6)
Calorie Assault Bike
15-9-3
Hang Power Cleans (185/125)
*Sub Echo Bike 18-12-6 (Female: 15-10-5) for Rx’d if needed
3 Sets
10 Incline Dumbbell Bench Press
10 Barbell Row on GHD
Complete 3 Sets at the level you feel most comfortable attempting
Level 1 (Beginner): 1:00 Pike Hold
Level 2 (Intermediate): 1:00 Box Handstand Hold
Level 3 (Advanced): 1:00 Handstand Hold on the Wall
– rest as needed between sets –
1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 6.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 2 Snatch @ 7/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 7.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch@ 8.5/10 RPE
1 Snatch Pull + 1 Snatch Panda Pull + 1 Snatch @ 8.5+/10 RPE