3 Sets:
8-6-4 Devils Press (2×50/35)
*Perform 40 Double Unders after each round of Devils Press
-rest 2 minutes between sets-
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 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
3 Snatch Balance @ 70% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
1 Snatch Balance @ 80% 1 RM Snatch
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
3 Sets
12 Single Dumbbell Curtsy Lunges (total)
-rest 1:00 between sets-
Sets
1:00 Cardio (your choice) (easy to moderate)
25 Single Under
10 Inchworm w/Push Up
10-15 Kettlebell Swing (Light/Moderate)
1 set (at workout pace):
2 Devils Press (at workout weight)
20 Double Under