WARM UP / MOBILITY
Shoulder and Hip warm-up / Snatch Prep – Coaches choice
Dowel dislocates + partner overhead shoulder opener
Overhead squat warm-up with dowel + review hang snatch for WOD A
Dowel dislocates + partner overhead shoulder opener
Overhead squat warm-up with dowel + review hang snatch for WOD A
WOD A
HANG SNATCH X 3
5 min to warm-up, then Every 2 min x 6 sets: 3 Hang Snatches
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Start at a light-moderate weight (~60% for experienced athletes) and build across the 6 working sets to a heavy / max set.
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Start at a light-moderate weight (~60% for experienced athletes) and build across the 6 working sets to a heavy / max set.
WOD B
WB / TTB / PS X 5
Complete 5 rounds for time:
15 Wallballs (30/20lb)
12 Toes to bar
9 Power Snatch (115/75 lb)
– Rest 60s between rounds –
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Subtract the 4 min of rest time off your total working time for your score.
Scale appropriately so that each round is relatively fast. Wallballs should be unbroken to start, and barbell weight should be 2-3 sets of touch and go reps at the max.
15 Wallballs (30/20lb)
12 Toes to bar
9 Power Snatch (115/75 lb)
– Rest 60s between rounds –
—
Subtract the 4 min of rest time off your total working time for your score.
Scale appropriately so that each round is relatively fast. Wallballs should be unbroken to start, and barbell weight should be 2-3 sets of touch and go reps at the max.
Optional / Accessory
Crossover Symmetry “Recovery”
– Mix in 3 x 60s weighed plank holds
– Mix in 3 x 60s weighed plank holds
