WARM UP – MOBILITY
3-5 min aerobic warm-up
Shoulder and Hip mobility / Snatch Prep
—
Overhead Squat warm-up
Snatch warm-up
Shoulder and Hip mobility / Snatch Prep
—
Overhead Squat warm-up
Snatch warm-up
WOD A
SNATCH
A1) In 17 min build to a heavy single Snatch
– Rest 3 min –
Every 2 min x 6:
A2) 3 sets of: 1 Snatch + 1 Overhead Squat @ 80-90% of A1
A3) 3 sets of: 2 Snatch + 2 Overhead Squat @ 70-80% of A1
– Rest 3 min –
Every 2 min x 6:
A2) 3 sets of: 1 Snatch + 1 Overhead Squat @ 80-90% of A1
A3) 3 sets of: 2 Snatch + 2 Overhead Squat @ 70-80% of A1
WOD B
SNATCH PULL X 3
Every 90s x 10 (5 sets each alternating)
B1) Snatch Pull x 3 (90 – 110% of A1)
B2) Seated tall box jumps x 5
B1) Snatch Pull x 3 (90 – 110% of A1)
B2) Seated tall box jumps x 5
ACCESSORY
3 sets:
8-10 x Cuban Press
15 x Weighted Hip extensions
15 x Reverse Flys
8-10 x Cuban Press
15 x Weighted Hip extensions
15 x Reverse Flys
