AMRAP 12 Minutes
1 Squat Snatch (155/105)
3 Clean and Jerks (155/105)
30 Double Unders
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 Hang Power Snatch @ 65% 1 RM Power Snatch
2 Hang Power Snatch @ 70% 1 RM Power Snatch
1 Hang Power Snatch @ 75% 1 RM Power Snatch
1 Hang Power Snatch @ 80% 1 RM Power Snatch
1 Hang Power Snatch @ 85+% 1 RM Power Snatch
Rope Climbs [15 feet])
3-5 reps at each movement
Snatch Barbell Prep
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
2 Sets
0:30 Row (easy to moderate)
0:30 Bike (easy to moderate)
1-2 Squat Snatch (start light and build)
3-4 Power Clean and Jerks (start light and build)
40 Single Under
-Then-
Warm Up to Snatch and Clean and Jerk weight.
1 Set (at workout pace):
1 Squat Snatch (at workout weight)
1 Clean and Jerks (at workout weight)
10 Double Under