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
2 Sets
1:00 Bike (Echo OR Assault) (Moderate)
5 Single Arm DB Thruster (each side) (Light/Moderate)
1 set (at workout pace):
3/2 Calorie Assault Bike OR Calorie Echo Bike
2 Dumbbell Thrusters (at workout weight)
8 Sets (1 set every 3 minutes)
15/12 Calorie Assault Bike (OR 12/10 Calorie Echo Bike)
10 Dumbbell Thrusters (2×50/35)
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)
1-2 minute Quad Smash (each side)
1-2 minute Lacrosse Ball Glute Smash (each side)
1-2 minute Elbow to Floor Stretch (each side)
2 minute Frog Stretch
2 minute Couch Stretch (each side)
2 minute Pigeon Pose/Stretch (each side)
3 Sets
12 – 1 and 1/4 Dumbbell Goblet Squats
right into
1:00 Wall Sit
-rest 1:00 between sets-
2 Snatch Balance + 2 Overhead Squat @ 60% 1 RM Snatch
2 Snatch Balance + 2 Overhead Squat @ 65% 1 RM Snatch
2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch
2 Snatch Balance + 1 Overhead Squat @ 70% 1 RM Snatch
2 Snatch Balance + 1 Overhead Squat @ 70-75% 1 RM Snatch