WARM UP – MOBILITY
Full body dynamic joint warm-up
Band dislocates, diagonal pull aparts, upright rows, snatch grip presses
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2 rounds: swap w/ partner as needed
– 60s Frog stretch / 30s/side Low lunge hip openers
– 60s Weighted dowel cross-bench pull-over
WOD A
A1: EMOM x 3 sets:
Sots Press / Press from clean receiving position x 5 reps
– can be done from a partial squat, elevated heels, or a seated/squat position
– treat this as a mobility drill to open up your upper back
– rest 2 min –
A2: EMOM x 3 sets:
Clean Grip Overhead Squat x 5 reps
– If you can’t clean grip OHS, use as narrow a grip as possible ideally still hitting full depth with bar over shoulders and elbows locked out
– Review / warm-up full snatches and build to 60% for WOD B
WOD B
Every 2:30 minutes x 8 sets:
Snatch + Overhead Squat
Sets 1-2: 2 reps @ 60-65%
Sets 3-4: 2 reps @ 70-75%
Sets 5-6: 1 rep @ 80-85%
Sets 7-8: 1 rep @ 85-90%
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For sets 1-4 perform the sequence twice, dorp/reset between lifts.
Ideally the first snatch is a full squat snatch, newer athletes may scale to a hang snatch and/or power variations as needed.
WOD C
In remaining class time, work through 3-4 working sets of:
5 Hang snatch high pulls (75-85% of 1RM snatch, from at or just above the knee, use straps if you have them)
– rest 15-20s
3 Tall box jumps 1.1.1 (rest 5-7s between jumps, build to a tall but safe height)
– rest 60-90s
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For the tall box jump, it must be a 2 foot jump (and land) with no step in allowed.
HANG SNATCH PULL X 5
TALL BOX JUMP X 3
ACCESSORY
2-3 rounds: rest as needed
8-10 Cuban rotations
8-10/side Powell raises
12-15 Ab-wheel roll outs
