21-18-15-12-9 (18-15-12-9-6)
Calorie Assault Bike
Thrusters (95/65)
*Sub Calorie Echo Bike as follows for Rx’d if needed: 18-15-12-9-6 (14-12-10-8-6)
18:00 Cap
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
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
2 Power Snatch @ 70% 1 RM Power Snatch
2 Power Snatch @ 73% 1 RM Power Snatch
2 Power Snatch @ 73-75% 1 RM Power Snatch
1 minute Lacrosse Ball Feet Smash (each side)
1 minute Lacrosse Ball Glute Smash (each side)
1 minute Quad Smash (each side)
1 minute Pigeon Pose/Stretch (each side)
3 minute bike (start easy and build speed)
-into-
3 sets:
5 inchworms
10 air squats
-into-
3 sets:
10/8 Calorie Bike (moderate)
5 single arm dumbbell thrusters (each side) (light/moderate)
1 Set (at workout pace):
4 Calorie Assault Bike
4 Thrusters (95/65)