Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
Crossover Symmetry Warmup or Banded 7’s
-into-
6 min AMRAP
30 sec bike erg
5 stepback lunges (each side)
5 Kip Swings
5 dynamic squat stretch
**2. Workout Prep**
1 set
10ft Single Arm Overhead Walking Lunge (Left)
2 Bar Muscle Ups or Burpee Chest to Bar
10ft Single Arm Overhead Walking Lunge (Right)
**3. Strength Prep**
– Body will be warm after the workout. While explaining the strength have athletes start getting the bars and progress through the warm-up while adding weight to each set:
3 sets
3 Snatch Deadlifts to Mid-Thigh
3 Hang Power Snatch
3 Overhead Squats
2 Squat Snatch (Singles)
The Iron Giant
4 Sets (1 Set every 5 minutes)
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Left Arm)
7 Bar Muscle-ups or 10 Burpee Chest to Bar
50’ Single Arm Dumbbell Overhead Walking Lunge (50/35) (Right Arm)
Snatch Pull + High Pull + Snatch 5×3
Snatch Pull + High Pull + Snatch:
– (1+1+1) x 5 working sets.
– Build from 60-65% to 80-85% 1RM Snatch
* Rest 60-90 seconds between sets *
Click “Workout prep notes available” directly below for the full description
Snatch 3×1
Snatch:
3×1 @85-93%
* Rest 60-90 secs between sets
Click “Workout prep notes available” directly below for the full description
Accessory
1 min couch stretch (each side)
1 min twisted cross (each side)
30 sec bicep stretch on wall (each side
Full Overhead Is Good. Full Overhead with Movement Choice Is Better
https://www.youtube.com/watch?v=ptxJeT1tQWI
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