WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Dowel dislocates, overhead squats, snatch warm-up drills and WOD A review.
WOD A
A1: Every 90 seconds x 3 sets:
3 Snatch grip push press + 3 Overhead squats + 3 Snatch Balance
A2: Every 90 seconds x 3 sets:
3 Snatch deadlifts + 3 Hang snatch high pulls + 3 ?Tall Snatch
WOD B
Every 2:30 min x 8 sets: Snatch pull + Hang snatch
Sets 1-2 = 2 reps @ 60-65% (of 1RM Snatch)
Sets 3-4 = 2 reps @ 70-75%
Sets 5-6 = 1 reps @ 80-85%
Sets 7-8 = 1 rep @ 85-90%
SNATCH PULL + HANG SQUAT SNATCH
WOD C
Every 2:30 min x 4 sets:
2 halting snatch deadlifts + 2 snatch pulls
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Build from WOD B finish to a heavy but quality set.
2 HALTING SNATCH DEADLIFTS + 2 SNATCH PULLS
Snatch deadlift to mid-upper thigh and hold for 2-3s x 2, then 2 snatch pulls
WOD D
In remaining class time, build to a heavy / quality set of the Enderton Front squat complex:
ENDERTON FRONT SQUAT COMPLEX
Complete 3 Front Squats:
1 with a 3s pause a the bottom
1 with a double bounce out of the bottom
1 regular front squat
