6 sets
50 Double Unders
Odd sets: 10 Clean and Jerks (95/65)
Even Sets: 10 Power Snatches (95/65)
10 Bar Facing Burpees
-Rest 1:00 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
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 5/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 6.5/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7/10 RPE
1 Snatch Deadlift + 1 Hang Power Snatch + 1 Power Snatch + 1 Snatch @ 7.5/10 RPE
*These will be all touch and go! No dropping the barbell.
2-3 minute Alternating Calf Stretch
2 minute Ankle Dorsiflexion Stretch (each side)
4 Sets for Quality:
5 Strict Handstand Push Ups
2 Wall Walks
1 Max effort Unbroken Handstand Walk
—rest 2 minutes between each set—
Score is the distance in feet you did for each set of unbroken handstand walks
8 minutes moving through:
1:00 Row (easy to moderate)
25 Single Under
10 PVC Pass Through
10 Single Arm High Pull (each side) (light to moderate)
10 Single Arm Press (each side) (light to moderate)
10 Inchworm w/Push Up
-Then-
Build to Clean and Jerk and Snatch weight.
1 set (at workout pace):
20 Double Unders
2 Clean and Jerks (at workout weight)
2 Power Snatches (at workout weight)
2 Bar Facing Burpees