OR Banded 7s – perform 7 reps of each movement
7 Banded Pull aparts
7 Diagonal Pulls R
7 Diagonal Pulls L
7 Behind the Neck Press
7 Elbow tucked in ribs Pull apart
7 Shoulder Presses
7 Lat Pull Downs
2. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
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
Hang Squat Snatch
Squat Snatch
2 Sets
1:00 Bike OR Row
10 Single Arm KB Thruster R/L (Light)
20 Step Back Lunge
1 set (at workout pace):
5/4 Calorie Bike Erg (OR Row)
5 Wall Ball (at workout weight)
10’ Overhead Walk Lunge (at workout weight)
5 sets (1 set every 4 minutes)
20/16 Calorie Bike Erg (OR Row)
20 Wall Ball (20/14) (10’)
50’ Overhead Walk Lunge (95/65)
Weighted Strict Ring Dips
5-4-3-2-1
2 Rounds:
1:00 Cat Cow
:30 Bird Dog (left leg, right arm)
:30 Bird Dog (right leg, left arm)
3 Position Snatch @ 55% 1 RM Snatch
3 Position Snatch @ 65% 1 RM Snatch
3 Position Snatch @ 70% 1 RM Snatch
3 Position Snatch @ 70% 1 RM Snatch
3 Position Snatch @ 70-73% 1 RM Snatch