5 Rounds
10 Lateral Burpee Over Bar
5 Power Clean Rx (155/105) Rx+(185/125)
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
Power Positions (speed through middle and fast turn over overhead)
3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch
3 Power Snatch @ 70-73% 1 RM Power Snatch
Weighted Rope Climbs
6 minute EMOM
2 Rope Climbs with a weighted vest [20/15 feet]
4 Sets
Max Copenhagen Plank
2 Sets
1:00 Echo Bike
10 No Jump Burpee
10 Lateral Hop Over Bar
10 Single Arm High Pull R/L (Light-Moderate)
-Then-
Build to Power Clean weight.
1 Set (at workout pace):
3/2 Calorie Echo Bike SPRINT (SemiFinal & Games ONLY)
2 Lateral Burpee Over Bar
2 Power Cleans (at workout weight)