*Do a set every 1 minute and 30 seconds.
2 Hang Pause Snatch @ 60% 1 RM Snatch
2 Hang Pause Snatch @ 65% 1 RM Snatch
2 Hang Pause Snatch @ 68% 1 RM Snatch
2 Hang Pause Snatch @ 70% 1 RM Snatch
2 Hang Pause Snatch @ 72-72+% 1 RM Snatch
**Pause for 2 seconds in the receive position.
Scoring: Load
*Do a set every 1 minute and 30 seconds.
2 Mid Thigh Clean + 1 Pause Split Jerk @ 70% 1 RM Clean and Jerk
2 Mid Thigh Clean + 1 Pause Split Jerk @ 73% 1 RM Clean and Jerk
1 Mid Thigh Clean + 1 Pause Split Jerk @ 75% 1 RM Clean and Jerk
1 Mid Thigh Clean + 1 Pause Split Jerk @ 75+% 1 RM Clean and Jerk
*Pause in receive for 3 seconds.
Scoring: Load
Workout Prep 2 set (at workout pace):
5 Calorie Ski (OR Row)
100m Run
<24 min>
2 sets (1 set every 12 minutes)
9-15-21-27 Calorie Ski (OR Row) *200m Run after each
*Set 1: at 80% pacing
*Set 2: at 90% pacing
*Set 3: at 80% pacing
**leave enough in the tank you could go 1 more
Scoring: Time
Banded 7s – perform 7 reps of each movement
Barbell Prep
A) Burgener Warm up Snatch – 3-5 reps at each position
Down and up – “SPEED THROUGH THE MIDDLE”
Elbows high and outside – “BAR CLOSE”
Muscle snatch – “STRONG TURNOVER”
Snatch land – “FOOT WORK” 2”, 4”, 6”
Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch – 3-5 reps of each movement
Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
Overhead squat, “CORE STRENGTH” Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch. “FAST HANDS”
Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
Snatch balance, “FOOT AND ARM SPEED
3x High Hang Snatch + 3x Hang Snatch + 3x Snatch