75 Air Squats
25 Push Ups
50 Wall Balls (30/20) (10’/9’)
25 Push Ups
75 Air Squats
-rest 5 minutes-
45 Air Squats
15 Push Ups
45 Wall Balls (20/14) (10’/9’)
15 Push Ups
45 Air Squats
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 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
2 Snatch Balance @ 75% 1 RM Snatch
2 Snatch Balance @ 80% 1 RM Snatch
1 Snatch Balance @ 85% 1 RM Snatch
1 Snatch Balance @ 85%+ 1 RM Snatch
3 MAX Unbroken attempts
Work Rest 1:1
Take your BEST score of unbroken Double Unders
The 3 sets have to be consecutive. So if you attempt 1 set and don’t want to count it becuase you tripped up at rep 2 — You need to rest and reset THREE CONSECUTIVE sets.
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:
1:00 Row (moderate)
10 Hand Release Push Ups
7 Single Arm KB Thruster (each side) (light)
1 set (at workout pace):
5 Air Squats
5 Push Ups
5 Wall Balls (at workout weight and height)