OR Banded 7s – perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
1-2 Sets:
1:00 Ski (OR Cardio)
10 Kip to Swing
:30 Handstand Hold
3. 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"
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
-Then-
Build to Snatch weight.
4. Workout Prep
1 Set (at workout pace):
2 Power Snatches (at workout weight)
2 Bar Muscle Ups
2 Strict Handstand Push Ups
10 Power Snatches (135/95)
10 Bar Muscle Ups
10 Strict Handstand Push Ups
-rest 90 seconds-
10 Power Clean and Jerks (135/95)
5/4 Rope Climbs
50’ Handstand Walk
-rest 3 minutes-
Target Time each set (4 total): 2-3 minutes
Time Cap each set: 4 minutes
STIMULUS and GOALS
How to Pace: SPRINT! We want intensity here and you to move quickly through each movement! Push up right to the edge of bigger sets than you can handle!
How it should Feel: MUSCULAR ENDURANCE will likely be the limiting factor with the moderate barbell and gymnastic work!
WORKOUT STRATEGY & FLOW
Power Snatches & Power Clean and Jerks: Use a weight you can touch’n go at least 5 when fresh. Don’t use over 75W% of 1RM Power Snatch. You should be able to at least hit fast singles the entire way.
Bar Muscle Ups: Smooth here! Bigger sets (4-5+) is the goal. It may be grippy but you can still move quickly here
Strict Handstand push ups: No more than 3 sets! Unbroken would be awesome. Remember your rest is right after this!
Rope Climbs: Smooth is fast! Try to minimize rest between reps.
Handstand Walks: We don’t want more than 90 seconds spent here. Scale as needed. Ideally you can hit the 50’ in under 60 seconds.
For Quality:
2-3 Rounds
15 Weighted GHD situps to parallel
10 Dip Support Leg Raise
10 Ab Wheels
15 Seated Oblique twists w/ med ball (each side)
30 yd Isolateral DB Farmers Carry (each side)
*Rest 2:00 b/t sets
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