2. 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 Squats

3. Movement Prep/Activation and Increasing Heart Rate

5:00 easy Bike (start easy and increase intensity each minute)
*Perform 5 empty bar power snatch every minute
-then-
Barbell Prep - (perform all movements below in the power position (no squat required))
Burgener Warm up Snatch - 3-5 reps at each position
  1. Down and up – “SPEED THROUGH THE MIDDLE”
  2. Elbows high and outside – “BAR CLOSE”
  3. Muscle snatch – “STRONG TURNOVER”
  4. Snatch land – “FOOT WORK” 2”, 4”, 6”
B) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

6 x 3 4/5/21 Snatch Skill Work

3 Position Snatch (High Hang, Mid Knee, Floor) for load:
- (1+1+1) x 5 working sets. Don’t start counting sets until 65% 1RM Snatch.
* Rest 2 minutes between sets *
Add Score

Dodgeball

For Time:
21-15-9
Double Dumbbell Front Squats (50s/35s)
12-9-6
Burpee Pull-Ups

- Into -

72 Alternating Dumbbell Snatch (50/35)
Add Score

Comments

Ashley Netto

Ashley Netto 6 days ago / Reply

4/5/21 Snatch Skill Work: 65 lbs

Ashley Netto

Ashley Netto 6 days ago / Reply

Dodgeball: 9:30

Patrick Lyon

Patrick Lyon 6 days, 2 hours ago / Reply

Dodgeball: 10:18

Anne Fowler

Anne Fowler 6 days, 3 hours ago / Reply

Dodgeball: 12:05
Notes: 25# dbs

Anne Fowler

Anne Fowler 6 days, 3 hours ago / Reply

4/5/21 Snatch Skill Work: 50 lbs

CRISTIN O'BRIEN

CRISTIN O'BRIEN 6 days, 4 hours ago / Reply

Dodgeball: 12:54

Tiffany Durand

Tiffany Durand 6 days, 10 hours ago / Reply

Dodgeball: 11:17
Notes: 30# DB’s Burpee jumping pull-ups

Tiffany Durand

Tiffany Durand 6 days, 10 hours ago / Reply

4/5/21 Snatch Skill Work: 65 lbs

Login Required

Please login to your account to provide a comment. You will be redirect back to this page upon your successful login.