WARM UP / MOBILITY
2-3 min aerobic warm up (a-bike, row, run)
Dynamic hip and shoulder prep
Burgener warm-up / snatch tech
Dynamic hip and shoulder prep
Burgener warm-up / snatch tech
Snatch
A1) Every 2 min x 3 sets: 3 x Snatch Balance
A2) Every 90s x 3 sets: 2 x Hang Snatch
A3) Every 90s x 6 sets: 1 x Snatch
—
Start light with the Snatch Balance and attempt to add slowly across each set. Do not “max out” on the SB or HS. The goal is to prime you for the heavy singles to follow.
A2) Every 90s x 3 sets: 2 x Hang Snatch
A3) Every 90s x 6 sets: 1 x Snatch
—
Start light with the Snatch Balance and attempt to add slowly across each set. Do not “max out” on the SB or HS. The goal is to prime you for the heavy singles to follow.
Front Squat X 3
B1) In 12 min, build to a heavy 3 or 3RM Front squat.
— Rest 3 min —
B2) Every 2 min x 3 sets: 3 Front squats @90% of weight achieved in B1.
— Rest 3 min —
B2) Every 2 min x 3 sets: 3 Front squats @90% of weight achieved in B1.
EMOM x 12:
C1) Split press: x 5: 3sets front rack, then 3 behind the neck
C2) Barbell bent over rows x 6-8 (3 sets pronated, then 3 sets supinated)
—-
Start light on the split press and do not max out or go to failure, ensure perfect split footwork, balance, and neutral spine (no arching back to move more weight!)
C1) Split press: x 5: 3sets front rack, then 3 behind the neck
C2) Barbell bent over rows x 6-8 (3 sets pronated, then 3 sets supinated)
—-
Start light on the split press and do not max out or go to failure, ensure perfect split footwork, balance, and neutral spine (no arching back to move more weight!)
