5 rounds
250m Row (MUST be Sub 0:52 for Men and Sub 0:59 for Women)
25 Double Unders (MUST Be unbroken)
25 Single Unders (MUST Be unbroken)
*1:44/500m for men and 1:58/500m pace for women
50 single unders unbroken and mark as Scaled
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 Power Snatch @ 5/10 RPE
2 Power Snatch @ 6/10 RPE
1 Power Snatch @ 6.5/10 RPE
1 Power Snatch @ 7/10 RPE
1 Power Snatch @ 7.5/10 RPE
Spend 5 minutes practicing Single Under Crossovers
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
3 Sets
10 Double Dumbbell RDLs
:30 Glute Bridge Hold
-rest 1:00 between sets-
2 Sets
1:00 Row (moderate)
15 Single Unders
15 Double Unders
1 set (at workout pace):
125m Row
10 Double Unders
10 Single Unders