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Semana1 Litoral Cross
Semana1 Litoral Cross
Semana1 Litoral Cross
16:00-22:00
18-12-6
Power Cleans (95/65)
Bar Facing Burpees
TARGET SCORE
• Target Time: sub 4 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
35:00-43:00
Good Morning
44:00-52:00
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