WARM UP
4 Rounds, Not for Time:
10 alternate scorpion stretch
5 Single arm kb deadlift x side
5 Single arm kb swing x side
10 Squat Jump
SKILLS & SPECIFIC WARM UP
Burgener Warm Up – Snatch
Accessory
EMOM 10:
1 Hang Squat Snatch + 2 Overhead Squats
CONDITIONING
“PAPAYA“
AMRAP 9
8 Single-Leg Squats / Leg
4 Box Jump Overs #60/50
2 Hang Squat Snatches #52/35
MOBILITY & WARM UP
AMRAP 6 min
5 PVC Pass Throughs
4 Alternating Overhead Lunges
5 Good Mornings
4 Muscle Cleans
MOBILITY & SKILLS WORK
Snatch
3 Snatch Grip Push Press
3 Overhead Squat
3 Heaving Snatch Balance
3 Snatch Balance-No Dip
then:
3 Sets x Barbell or Light weight:
5 Deadlifts
5 Power Cleans + Front Squats
5 Power Snatches + Overhead Squats
3 Sets x Light to Moderate Weight:
3 Deadlifts
3 Power Cleans + Front Squats
3 Power Snatches + Overhead Squats
3-5 Sets x Increasing Weight:
1 Deadlift
1 Clean
1 Snatch
CONDITIONING
“EMOM 9”
On a 27:00 Clock:
From 0:00-9:00:
EMOM 9:
1 Snatch
From 9:00-18:00:
EMOM 9:
1 Clean
From 18:00-27:00:
EMOM 9:
1 Deadlift
MOBILITY & WARM UP
2 Sets
10 PVC Pass Throughs
:20 Bottom of Squat Hold
10 PVC Strict Press
10 Air Squats
3 Sets
• Athletes should add weight as long as technique is maintained.
10 Snatch-Grip Push Press
10 Seated Sots Press
SKILLS & SPECIFIC WARM UP
Snatch – Burgener Warm Up
5 minutes for first Attemp:
Snatch
CONDITIONING
“HEAVY DAY SNATCH”
7 Rounds for Load
1 Snatch
WARM UP
1 mile run; then:
6 Minute AMRAP of:
5 Pull-ups
7 Push-ups
10 Russian KB Swings
12 Single Leg Squats/Air Squats
SKILLS & SPECIFIC WARM UP
Squat Snatch – Burgener Warm Up (empty barbell)
5 x back squats
5 x behind-the-neck push press
3 x overhead squats + 2 snatch balance
3 x 3 position snatch
Then in 5′ increase weight at workout load
CONDITIONING
“THE PERFORMER ”
12 min AMRAP:
3 Squat Snatch #35/25
20 Sit Ups
MOBILITY & WARM UP
600 mt run
30 sec Arm Circles
30 sec Alternate Spiderman & Reach
30 sec Dynamic Squats
30 sec Leg Swings each side
then:
8 Minute AMRAP of:
7 Toes-to-bar/Hanging Knee Raises
10 Close Grip Push Ups
7 Plate Ground To Overhead #10/5
10 Glute Bridges
SKILLS & SPECIFIC WARM UP
Air Squat – Burgener warm up
CONDITIONING
“ESSENTIAL”
4 Rounds For Time
15 Hang Power Snatch #43/30
50 Air Squats
MOBILITY & WARM UP
12 Minutes For Quality
30 Single Unders
15 Ab-Mat Sit-ups
200 Meter Run
15 Goblet Squats (Light Kettlebell)
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
CONDITIONING
“PROFESSOR X”
FOR TIME:
5 ROUNDS:
5 Power Snatch #61/43
50 Double Unders
MOBILITY & WARM UP
2 Rounds, Not for Time:
200 mt Jog
6 Push Ups
5 Inchworm
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
1 Round of Barbell Warmup (empty barbell)
5 Good Mornings+5 Elbow Rotation+5 Shoulder Press+5 Front Squats+5 Stiff Legged Deadlifts
SKILLS & SPECIFIC WARM UP
BURGENER WARM UP – SNATCH
CONDITIONING
In a 5′ in window
1 RM SNATCH (Any Style)
FOR TIME: Time Cap 10′
“ISABEL”*
30 Snatches #61/43
*compare to 04.08.20
ONLY ONE SESSION TODAY AT 10.30 FOR BEGINNERS & INTERMEDIATE, TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
TODAY YOUR BOX CLOSES AT 12
MOBILITY & WARM UP
2 Rounds, Not for Time:
250mt Row
6 Slow Scap Retractions
5 Walkouts
4 Spiderman + Reach (each side)
3 Russian Baby Makers
Into 2 Rounds, Not for Time:
200 Jog
:30s Cossack Squat
:30s Warrior Squat
5 Waiter Squats (each side)
SKILLS & SPECIFIC WARM UP
Snatch Warm Up
CONDITIONING
“KARABEL”
FOR TIME:
10 Rounds for time:
3 Power Snatch #61/43
15 Wall Ball shot #9/6
MOBILITY & WARM UP
10′ Banded Stretch Around Trouble Area; Then:
EMOM x 12 (3 Rounds)
1 – 45″ Row/Double Unders/200mt Run
2 – 30″ Plank Hold + 30″ PVC Shoulder Dislocated
3 – 5 DB Shoulder Presses, each arm
4 – 5 Good Mornings + 5 Elbow Rotations + 5 Push Presses
CONDITIONING
“12 DAYS OF CHRISTMAS”
For Time
1 Front Squat #35/25
2 Wall Ball #9/6
3 Clean & Jerk #35/25
4 Power Cleans #35/25
5 Power Snatches #35/25
6 Pull Ups
7 Box Jumps #60/50
8 Toe to Bar
9 Cal Bike/Row
10 Overhead Walking Lunges #35/25
11 Double Unders
12 Burpees
Complete each exercise in ascending order then work back down to 1, adding one exercise per round. Like this: 1; 2-1; 3-2-1; 4-3-2-1; etc – for a total of 364 reps.
TWO DIFFERENT CLASS TODAY, 10.30 BEGINNERS & INTERMEDIATE, 13.30 TEAM ELITE ENTRY LEVEL, GPP & COMPETITORS
MOBILITY & WARM UP
10 Minutes For Quality:
12 AbMat Sit-ups
9 Calorie Bike
6 Push-ups
3 Strict Pull-ups
Barbell Warmup
5 Good Mornings
5 Back Squats
5 Elbow Rotations
5 Strict Press & Reach
5 Romanian Deadlifts
5 Front Squats
SKILLS & SPECIFIC WARM UP
Snatch – Clean
CONDITIONING
“Is Hot or Heavy?”
5 Rounds For Time (25 Minute Cap):
6 Power Snatches
9 Power Cleans
12 Facing The Bar Burpees
15/12 Calorie Row
Kilos:
1st round #35/25
2nd ” #43/30
3rd ” #52/38
4th ” #57/41
5th ” #61/43
