10.27.2025

Strength
DB seated presses
3 sets of 8 reps + isometric hold at the top for 20 seconds after the last rep of each set
RPE 7/10 
 
 Handstand skills
A. 2 sets of donkey kicks x 10
B. 2 sets of handstand hold or handstand marches x 20-30 seconds
C. around the worlds from a box x 2 reps or attempts at handstand walking 
 
Burgener Warm Up- with PVC
1. down and finish (speed through the middle)
2. elbows high and outside (bar close)
3. muscle snatch (strong turnover)
4. power snatch lands 2", 4", 6" (footwork)
5. snatch lands (footwork)

Snatch Transfer Skills- with PVC
1. snatch push press (overhead strength)
2. overhead squat (core strength)
3. heaving snatch balance (arm speed)
4. drop snatch (foot and arm speed)
5. snatch balance (foot and arm speed)   

Strength
Every 2:00 x 6
3 hang snatch @ 70-75%
 
Every 2:00 x 3
3 snatch pulls @ 95-100%
 
Post Strength- core
2-3 sets 
Copenhagen plank x 30 seconds
rest 30 seconds
Copenhagen plank x 30 seconds
rest 30 seconds 
hollow body hold x 30 seconds