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 @ 6/10 RPE
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6/10 RPE
3 Power Snatch @ 6/10 RPE
2 Power Clean + 1 Push Jerk @ 6/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 6.5/10 RPE
2 Power Clean + 1 Push Jerk @ 7/10 RPE
2 Power Clean + 1 Push Jerk @ 7.5/10 RPE
2 Sets
1:00 Row OR Ski (moderate)
5 Inchworm w/Push Up into Box Jump w/Step Down
10 Dumbbell Cuban Press
10 Suitcase Deadlift (each side, moderate)
-Then-
Build to Power Snatch weights.
1 set (at workout pace):
3 rounds
2 Burpee Box Jump Overs (at first workout height)
2 Power Snatches (at first workout weight)
2 Burpee Box Jump Overs (at second workout height)
2 Power Snatches (at second workout weight)
3 rounds
8 Burpee Box Jump Overs (30/24)
8 Power Snatches (135/95)
-at 8:00-
2 rounds
16 Burpee Box Jump Overs (24/20)
16 Power Snatches (95/65)
Power Snatch and Power Clean + Push Jerk are 1 set every 1:30