WARM UP – MOBILITY
Dynamic running/jumping warm-up
15 x Dowel dislocates
10 x Cuban press (add light plates to the dowel / weighted dowels)
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Power Snatch footwork drills, tech, warm-up w/ weighted dowel or empty barbell
WOD A
POWER SNATCH X 3
15 min to build to a heavy but unbroken set of 3 ‘touch and go’ power snatches
WOD B
SNATCHING NANCY
Complete 5 rounds for time:
Run 400m
15 Power Snatches (95/65lbs)
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Scale to a weight were smooth fast touch and go reps are attainable
Intermediate athletes scale to Hang Power Snatch
New athletes keep the bar very light or scale down to a KB swing.
ACCESSORY
Crossover Symmetry “Plyo” or “Iron Scap”
2 min each: Couch stretch, pigeon pose, weighted straddle stretches.
