AMRAP 15 minutes
50/40 Calorie Ski (OR Row)
-into-
10 GHD Sit Ups
1-2-3-4-5-6-7…
Power Cleans (185/125)
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 Sets
30 Second Farmers Carry Hold (2×50/35)
…immediately into…
100ft Farmers Carry (2×50/35)
1 minute Couch Stretch (each side)
1 minute Pigeon Pose/Stretch (each side)
1minute Lacrosse Ball Glute Smash (each side)
1 minute Spiderman Stretch (each side)
2 Sets
1:30 Ski (OR Row) (moderate)
10 Alt. Leg V-Up, 5 V Ups
7 Dumbbell Single Arm Power Clean (each side) (Moderate)
-Then-
Build to Power Clean weight.
1 Set: (at workout pace)
5/4 Calorie Ski (OR Row)
4 GHD Sit Ups
1 Power Cleans (at workout weight)