For Affiliate, omit the Front Squats
1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement2. Mayhem Hip Halo Activation* 10 Side step R/L* 10 Forward/Backwards Walk R/L* 10 Glute Bridges* 10 Single Leg Glute Bridges R/L* 10 Bird Dogs R/L* 10 Squats3. 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”4. 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”5. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch
Athletes Notes
3 Sets10 Air Squats20 Body Weight Walking Lunges10 Burpees
5 High Hang Muscle Snatch @ 5/10 RPE5 High Hang Muscle Snatch @ 5/10 RPE5 High Hang Muscle Snatch @ 5/10 RPE
How to approach the lifts
Example SetsSet 1:5 High Hang Muscle Snatch @ 5/10 RPE-rest as needed-Set 2:5 High Hang Muscle Snatch @ 5/10 RPE-rest as needed-Set 3:5 High Hang Muscle Snatch @ 5/10 RPE
1 Snatch @ 60% 1 RM Snatch1 Snatch @ 65% 1 RM Snatch1 Snatch @ 60% 1 RM Snatch1 Snatch @ 65% 1 RM Snatch1 Snatch @ 70% 1 RM Snatch1 Snatch @ 65% 1 RM Snatch1 Snatch @ 70% 1 RM Snatch1 Snatch @ 75% 1 RM Snatch
Example SetsSet 1:1 Snatch @120lb-rest as needed-Set 2:1 Snatch @130lb-rest as needed-Set 3:1 Snatch @120lb-rest as needed-Set 4:1 Snatch @130lb-rest as needed-Set 5:1 Snatch @140lb-rest as needed-Set 6:1 Snatch @130lb-rest as needed-Set 7:1 Snatch @140lb-rest as needed-Set 8:1 Snatch @150lb
*Based off of 200lb 1RM Snatch.
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.)1-2 minute Lacrosse Ball Trap Smash (each side)2 minute Couch Stretch (each side)