1. Hip Halo Activation
* 10 Side step R/L
* 10 Forward/Backwards Walk R/L
* 10 Glute Bridges
* 10 Single Leg Glute Bridges R/L
* 10 Bird Dogs R/L
* 10 Squats
-into-
2. Barbell Prep – (perform all to the power position)
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”
*Do a set every 1 minute and 30 seconds.
2 Power Snatch @ 73% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 78% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch
3 Rounds for time:
21 Calorie Row
15 Chest to bar pull ups
9 Thrusters (135/95)
*Do a set every 1 minute and 30 seconds.
2 Power Snatch @ 73% 1 RM Power Snatch
1 Power Snatch @ 75% 1 RM Power Snatch
1 Power Snatch @ 78% 1 RM Power Snatch
1 Power Snatch @ 80% 1 RM Power Snatch