WARM UP/MOBILITY
Dynamic lengths + Junkyard dog warm-up
Pre-squat hip opener lunge sequence
Partner overhead/snatch stretch with dowel
Burgener warm-up w/ dowel or empty bar
Pre-squat hip opener lunge sequence
Partner overhead/snatch stretch with dowel
Burgener warm-up w/ dowel or empty bar
WOD A
EMOM x 5:
Hang Snatch + Snatch Balance
(50-65% of 1RM)
– Rest 1 min –
Hang Snatch + Snatch Balance
(50-65% of 1RM)
– Rest 1 min –
EMOM x 5:
Snatch + Overhead Squat
(65-80% of 1RM)
– Rest 2 min –
EMOM x 5:
Snatch (80-95% of 1RM)
Snatch
WOD B
Complete 3 rounds:
5 Snatch grip deadlifts (@4,1,1,1) (90-105% of max snatch)
6-8 Single arm bent over rows (2,1,1,1) (KB or DB – Heavy)
8-10 GHD hip extension w/ overhead “Y” hold (@2,0,1,2)
45-60s weighted plank
– Rest as needed between movements, 30-45s ideally
5 Snatch grip deadlifts (@4,1,1,1) (90-105% of max snatch)
6-8 Single arm bent over rows (2,1,1,1) (KB or DB – Heavy)
8-10 GHD hip extension w/ overhead “Y” hold (@2,0,1,2)
45-60s weighted plank
– Rest as needed between movements, 30-45s ideally
