WODs

Wed, Aug 4 2021

Snatch Day Warmup20210804 Burgener Strength20210804 SuperSet

Snatch Day Warmup


(Time)
1. Body Loosening
- Foam Roll Back, Lats, Glutes, Quads
- Couch Stretch (2 rds 1 minute per side)

2. Crossover Symmetry Activation Plus

3. Mayhem Hip Halo Activation

4. Movement Prep/Activation and Increasing Heart Rate
10-15 Minutes moving through the following steady:
1:00 Bike Erg
1:00 Ski Erg
10 v ups, 5 oblique v ups (5 per side)
20 shoulder taps in push up plank
25'-50' overhead walking lunge (empty bar and add weight)

5. Workout Prep
1 Set: (at workout pace)
4 GHD Sit Ups (OR 4 Toes to Bar)
:30 second Handstand Hold
15’ Overhead Walking lunge (at starting weight)

6. BARBELL WARMUP
- 5 Good Mornings
- 5 Back Squats
- 5 Elbow Rotations
- 5 Strict Presses
- 5 Stiff-Legged Deadlifts
- 5 Hang Power Cleans

7. 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”

8. 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”

9. 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Planned: Wed,Aug4,2021 Tue,Jul20,2021