Burgener Strength Week 6 Day 1

Steamboat Strength and Conditioning – SSCOlyClub

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Warm-up (No Measure)

1. Crossover Symmetry or Banded 7’s

2. Mayhem Hip Halo Activation

3. Barbell Prep:

– Burgener snatch warm-up

– Snatch skill transfer exercises

– 3x High Hang Snatch + 3x Hang Snatch + 3x Snatch

** full details in coach notes **

Barbell Prep (Checkmark)

3 Sets

10 Double Kettlebell Overhead Walking Lunge (5 each side)

5 Double Kettlebell Cluster

15 Rower Pike Ups (place feet on the seat of a rower and do pikes ups)

Tall Snatch

3 Tall Snatch @ 7.5/10 RPE

3 Tall Snatch @ 7.5/10 RPE

3 Tall Snatch @ 7.5/10 RPE

Snatch Balance

Take 10 minutes to establish a 1RM Snatch Balance.

Snatch Pull + Snatch

2 Snatch Pull + 1 Snatch @ 7.5/10 RPE

2 Snatch Pull + 1 Snatch @ 8/10 RPE

1 Snatch Pull + 1 Snatch @ 8.5/10 RPE

1 Snatch Pull + 1 Snatch @ 9/10 RPE

1 Snatch Pull + 1 Snatch @ 9.5+/10 RPE

*These will be all touch and go! No dropping the barbell.