WARM-UP
GENERAL WARM-UP
200m Run (100m EZ into 100m Tough Job) into…
2 SETS
10 Kang Squats
10 Up-Down + Broad Jump
10 PVC Pass Throughs
SNATCH WARM-UP — Hybrid-Burgener Progression w/ Empty Barbell
2 SETS…
5-7 Reps Behind Neck Push Press
5-7 Reps Heaving Snatch Balance to Power Position
(break)
3-5 Reps Tall Shrug + High Pull
3-5 Reps Tall Hang Power Snatch
(break)
3-5 Reps Below Knee Power Snatch
3-5 Reps Overhead Squat
STRENGTH
ON A 5:00 RUNNING CLOCK…
Practice Heaving Snatch Balance with Light Weight into…
ON A 10:00 RUNNING CLOCK…
Build a Moderate-Heavy Complex of:
1 Power Snatch + 1 Squat Snatch
(Score is Weight)
WORKOUT
4 SETS
AMRAP x 3 MINUTES
3 Power Snatch (115/75)|(75/55)
3 Overhead Squats
3 Lateral Burpees Over Bar
-Rest 1:00 b/t Sets-
(Score is Rounds + Reps)
Goal – Work speed under the bar with the Heaving Snatch Balance. Transitioning to the Complex, keep the load moderate to moderate-heavy to allow for perfect mechanics. In the workout, that weight must be light enough to connect all the barbell reps!