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
8 Minutes moving through:
250m Row (easy to moderate)
8 double dumbbell deadlifts (light)
6 double dumbbell hang cleans (light)
4 double dumbbell push jerks (light)
250m Ski OR 500m Bike (easy to moderate)
8 double dumbbell deadlifts (light)
6 double dumbbell hang cleans (light)
4 double dumbbell push jerks (light)
1 set (at workout pace):
6 Deadlifts (at workout weight)
4 Hang power cleans (at workout weight)
2 Push jerks (at workout weight)
“Double Rep DT”
5 rounds
24 Deadlifts (95/65)
18 Hang power cleans (95/65)
12 Push jerks (95/65)
3 minutes of easy cardio
1 minute alternating wrist stretch
1 minute Scorpion Stretch
Complete 3 sets of Strict Ring Dip based off of:
40% of your 2 minute max effort Strict Ring Dip
—rest 90 seconds between each set —
Then complete 2 sets of Kipping Ring Dips based off of:
50% of your 2 minute max effort Strict Ring Dip
—rest 60 seconds between each set —
Then complete 1 max effort Support HOLD on Rings
Score is max effort Support HOLD on Rings
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 –
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 60% 1 RM Snatch
3 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 65% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 68% 1 RM Snatch
2 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 70% 1 RM Snatch
1 Snatch Push Press + 1 Pause OHS + 1 Pause Snatch Balance @ 73-75% 1 RM Snatch
*All pauses are for 2 seconds at bottom of squat position