100/80 Calorie Echo Bike
*Every minute on the minute (Including 0:00) perform 5 lateral burpees over the bar
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
5x 1 Power Snatch + 1 Overhead Squat @6/10 RPE
4x 1 Power Snatch + 1 Overhead Squat @7/10 RPE
3x 1 Power Snatch + 1 Overhead Squat @8/10 RPE
2x 1 Power Snatch + 1 Overhead Squat @9/10 RPE
*Rest as needed in between sets.
*These will be cycled. See workout prep notes for example set!!
*Move up in weight each set and build to a heavy set of 2.
1 minute Hamstring Smash (each side)
1 minute Seated QL Stretch (each side)
1 minute Frog Stretch
3 Sets
1:30 Echo Bike
10 inchworm w/push up
10 lateral hops over bar
1 Set: (at workout pace)
5/4 Calorie Echo Bike
3 lateral burpees over the bar