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
50 Chest to Bar Pull Ups
50/40 Calorie Echo Bike
50 Chest to Bar Pull Ups
7 minute AMRAP:
1 Legless Rope Climb from Seated [15ft]14 Cal Ski
21 GHD Situps
3 sets
12 Crush Grip French Press
12 Crush Grip Bicep Curl
2 Sets:
45-60 second Echo Bike (moderate)
9 Hanging Scap Retraction, 6 Kip to Swing, 3 Kipping Pull Up
1 Set (at workout pace):
3 Chest to Bar Pull Ups
5/4 Calorie Echo Bike
3 Chest to Bar Pull Ups