WARM UP / MOBILITY
Big dynamic warm-up + hip and shoulder stretch (Snatch prep)
—
Overhead squat warm-up with dowel or empty bar
Snatch warm-up with light plates or empty bar
—
Overhead squat warm-up with dowel or empty bar
Snatch warm-up with light plates or empty bar
WOD A
SNATCH
17 min to build to a heavy single
– Rest 3 min –
Reduce weight down to 55-60% of weight achieved in A:
– Rest 3 min –
Reduce weight down to 55-60% of weight achieved in A:
SNATCH + HANG SNATCH + OVERHEAD SQUAT
Every 90s x 5: Build across the 5 sets as needed
WOD B
Every 90s x 10 sets: (5 sets of each alternating)
Build to a heavy set of each movement:
Build to a heavy set of each movement:
2 HALTING SNATCH DEADLIFT + 1 SNATCH PULL
3 secs pause at knees on deadlifts only
BTN SNATCH GRIP PUSH PRESS X 3
2 sec pause overhead on every rep
WOD C
Complete 3 sets:
6-8 x GH Raises
20 x Alternating bicep curls (10/arm)
10 x Seated Dumbbell press
60s x Weighted front plank hold
– Rest as needed between movements
6-8 x GH Raises
20 x Alternating bicep curls (10/arm)
10 x Seated Dumbbell press
60s x Weighted front plank hold
– Rest as needed between movements
