SEGUNDA

00:00 – 10:00

1. Crossover Symmetry Activation

OR Banded 7s - perform 7 reps of each movement
2. Movement Prep/Activation and Increasing Heart Rate
6 min AMRAP
3 Power Clean (empty bar - build across)
5 Up Downs to seal pose
10 Lateral Bar Hops
3. Workout Prep
2 sets:
3 Power Cleans (Touch and Go)
2 Bar Facing Burpees
6. Cool Down - (after you are done with Everything in this Session):
3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk,
etc.)
1-2 minute forearm smash with lacrosse ball, barbell or massage gun (each
side)
2 minute alternating wrist stretch

16:00-22:00

18-12-6
Power Cleans (95/65)
Bar Facing Burpees

TARGET SCORE
 Target Time: sub 4 minutes
 Time Cap: 6 minutes

24:00-33:00
1. Barbell Prep
A) 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”
 5. Snatch drop – “FOOT WORK”
B) Skill Transfer Exercises Snatch - 3-5 reps of each movement
1. Snatch grip push press. Feet jumping position “OVERHEAD STRENGTH”
2. Overhead squat, “CORE STRENGTH”
3. Heaving Snatch Balance. Feet in landing position. Dip, drive, drop, punch.
“FAST HANDS”
4. Drop Snatch, feet jumping position to landing, no drive, “SPEED UNDER”
5. Snatch balance, “FOOT AND ARM SPEED”
3) 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

Snatch Push Press + Overhead Squat 5-5-4-4

35:00-43:00

*Do a set every 2 minutes.

3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch

3 Snatch Push Press + 2 Overhead Squat @ 70-75% 1 RM Snatch
3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch
3 Snatch Push Press + 1 Overhead Squat @ 75-80% 1 RM Snatch

Good Morning

44:00-52:00

4 Sets x 8 Barbell Good Morning

*aumenta a cada set.
*30s de prancha entre os sets.

Cool Down

54:00-60:00

1 minute forearm smash with lacrosse ball, barbell or massage gun (each side)
1 minute alternating wrist stretch
alternating wrist stretch