Estimated Total Session Time:
1 Hour (Everything Included)
**1. Movement Prep/Activation and Increasing Heart Rate**
“Rowling”
– Make up a little penalty that’s fun and might be unique to your gym –
**2. Workout Prep**
3 sets
1 Tempo Strict Pull Up (3-seconds up + 2-second hold + 3-second negative) use band or ring rows for athletes that need a scale.
2 Push-Ups + 2-second pause at the top
3 Air Squats + 2-second pause at the bottom
**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 (empty bar)
3 Hang Snatch Grip Shrugs
3 Hang Snatch Grip High Pulls
3 Hang Muscle Snatch
3 Snatch Grip Push Press
3 Overhead Squats
3 Hang Squat Snatch
– into –
Warm-Up to open Weight.
The Edge of Skill
Every min (12 mins)
4 Strict Pull-Ups
8 Push-Ups
12 Air Squats
Snatch 3-2-1-3-2-1-1
Hang (mid thigh) x Snatch Waves :
3 @ 70% 1 RM Snatch
2 @ 75%
1 @ 80%
– rest 60-90 seconds –
3 @ 75%
2 @ 80%
1 @ 85%
– rest 60-90 seconds –
1 @ 85%+
*you can go heavier if you feel good!
Click “Workout prep notes available” directly below for the full description
Snatch Deadlift 3×3
Deficit Snatch Deadlift (4in) for load:
– 3×3 @ 100% 1RM Snatch
– rest 60-90 seconds between sets –
Click “Workout prep notes available” directly below for the full description
Accessory
1 min foot smash with lacrosse ball (each side)
1 min pec smash on rig with lacrosse ball (each side)
1 min foam roll lats (each side)
