3 Power Snatch @ 55% 1 RM Power Snatch
3 Power Snatch @ 60% 1 RM Power Snatch
3 Power Snatch @ 65% 1 RM Power Snatch
3 Power Snatch @ 70% 1 RM Power Snatch)
*Do a set every 1 minute and 30 seconds.
2 Power Clean + 2 Split Jerk @ 60% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 65% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean
2 Power Clean + 2 Split Jerk @ 70% 1RM Power Clean
1) Movement Prep/Activation and Increasing Heart Rate
1-2 Sets
1:00 Row OR Ski (moderate)
:15 Free Standing Handstand Hold (OR :30 Practice)
10 Hanging Scap Retraction
5 Tempo Banded Pull Up
2) Workout Prep
1 Set (at workout pace)
2 Strict Chest to bar Pull Ups
15ft Handstand Walk
2 sets:
3 Rounds
5 Strict Chest to bar Pull Ups
25ft Handstand Walk
-rest 3 minutes b/t sets-
1-2 minute
- Scorpion Stretch
2 Minutes
- Downward dog to Upward Dog Transition
Banded 7s – perform 7 reps of each movement..
Barbell Prep A)
Burgener Warm up Snatch – 3-5 reps at each position:
1)Down and up – “SPEEDTHROUGH 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. Feet jumping position“OVERHEAD STRENGTH”
2)Overhead squat “CORE STRENGTH”
3) Heaving Snatch Balance.
Feet in landing position. Dip, drive, drop, punch.“FAST HANDS”
4)Drop Snatch, feet jumping position to landing, no drive,
“SPEED UNDER”
5) Snatch balance, “FOOT AND ARM SPEED”
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch