AMRAP 10 Minutes
5 Bar Muscle Ups
10 Shuttle Runs (25’)
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
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 65% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 2 Snatch @ 70% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 73% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 75% 1 RM Snatch
1 Snatch Pull + 1 Snatch High Pull + 1 Snatch @ 78-80% 1 RM Snatch
Runners Crunch Tabata (8 sets of 20 seconds on, 10 seconds off)
1:00 Downward to Upward Dog Transitions
1:00 Couch Stretch (each)
2 Sets
1:00 Jog
5 Inchworms
10 Hanging Scap Retractions, 5 Kip to Swing
1 Set: (at workout pace)
2 Bar Muscle Ups
2 Shuttle Runs (25’)