3 High Hang Pause Snatch @ 60% 1 RM Snatch
3 High Hang Pause Snatch @ 65% 1 RM Snatch
3 High Hang Pause Snatch @ 68% 1 RM Snatch
2 High Hang Pause Snatch @ 70% 1 RM Snatch
2 High Hang Pause Snatch @ 70-72% 1 )
1. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row OR Cardio (moderate)
:30 Plank
5 Scap Push Up
10 Kip to Swing on Rings
15 Banded Good Morning (heavy band)
5 Wall Ball (light)
25ft Sled Push (empty Sled)
-Then-
Warm Up to Dumbbell Snatch/Sandbag Carry weight.
2. Workout Prep
1 set (at workout pace):
2 Hand Release Push Ups
2 Dumbbell Snatches (at workout weight)
25ft Sled Push (at workout weight)
2 Toes to ring (OR 10 V Ups)
2 Wall Balls (20/14)
25ft Sandbag Carry (at workout weight)
25 Min AMRAP
10 Hand Release Push Ups
10 Dumbbell Snatches (50/35)
100ft Sled Push (145/125)
10 Toes to ring (OR 10 V Ups)
10 Wall Balls (20/14)
100ft Sandbag Carry (100/70) (OR Farmer’s Carry (2×50/35)
1 minute Pec Lacrosse Ball Smash Option 1 OR Pec Lacrosse Ball Smash Option 2 (each side)
2 minute Chest Stretch (each side)
Today is a Primer Workout, Warm Up for Toes To Bar Workouts
2 Rounds for Quality
20 Hanging Shrugs
10 L Pops on Floor
5 Banded Front Levers
Then accumulate 15 Strict Toes To Bar
Banded 7s – perform 7 reps of each movement
2. Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch