AMRAP 18
18 Alternating Dumbbell Hang Clean and Jerk (50/35)
18 Dumbbell Facing Burpee
18 Toes to 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
10 Squat Snatch
8 Squat Snatch
6 Squat Snatch
4 Squat Snatch
2 Squat Snatch
*These will be cycled.
*Start at 6/10 RPE and move up in weight each set. Build to a heavy set of 2.
*Keep your movement fluid and precise!
1 minute Scorpion Stretch
1 minute Downward dog to Upward Dog Transition
3 Sets
12 Crush Grip Dumbbell Bicep Curl
12 Crush Grip Dumbbell Upright Row
12 Crush Grip Dumbbell Skull Crushers
– rest 1:00 between sets-
x
2 Sets
1:00 Ski OR Row (moderate) (your choice)
10 Inchworm w/Push Up
10 Alt. Leg V-Up
10 Hanging Scap Retractions, 5 Kip to Swing
5 Single Arm Dumbbell High Pull (each side) (moderate)
5 Single Arm Dumbbell Press (each side) (moderate)
1 Set: (at workout pace)
4 Alternating Hang Dumbbell Clean and Jerk (at workout weight)
4 Burpee Facing Dumbbell
4 Toes to Bar