Calf pumps into air squats into Bird-dogs into Junkyard dogs with a partner

Shoulder activations (bands)  Scap pullups, Lat pull backs, strict pull up into kipping, into butterfly.

Burgener warm-up (dowel)

Snatch progressions (bar)

 

Strength Development:

Snatch Complex

 

10 Rounds @ 90 Seconds

 

Complex:

·   Squat Snatch

·   Hang Squat Snatch

 

Stimulus:

· Good set-up position

· Strong pulls

· FULL ext. of hips!

· Fast under the bar

 

WOD

 

7 Minute AMRAP

 

·   3 Power Snatches (RX 50/35 kg)

·   3 Pull-ups

·   6 Power Snatches

·   6 Pull-ups

·   9 Power Snatches

·   9 Pull-ups

·   12 Power Snatches

·   12 Pull-ups

·   Add 3 reps each set

 

Stimulus:

·   Form with all movements

·   Fast Consistent Sets

·   Short recovery time