WARM UP – MOBILITY

3-4 min aerobic warm-up

Dynamic joint circles, hip and shoulder activation and stretch

Review / tech: Overhead squat / Snatch

WOD A

POWER SNATCH, OVERHEAD SQUAT, SNATCH

You may drop and re-set after the OHS.

Every 90s x 5 sets:

Power snatch, Pause OHS, Pause Snatch

Hold for 2s at the bottom of the OHS and the full Snatch

Start light and build each set to a moderate set (warm-up to or just beyond WOD B weight)

WOD B

SNATCH X 3

Every 2:30 min x 5 sets: 3 snatches (1.1.1. @65-70% of 1RM across)

WOD C

SEGMENTED SNATCH PULL + SNATCH PULL X 3

Pause for 2s: 1″ off the floor, knees, hip, then finish + Snatch pull (1+1) x 3

3 BTN SNATCH GRIP PUSH PRESS + 3 OVERHEAD SQUATS

Every 2 min x 8 sets (4 sets of each alternating)

C1) Segmented snatch pull + Snatch pull (1+1) x 3 (6 reps total)

C2) 3 Behind the neck snatch grip push press + 3 overhead squats

ACCESSORY

3 rounds: rest as needed

12-15 GHD Hip extensions (weighed if possible)

15-20 Weighted overhead plate sit-ups (anchored feet, no ab-mat)

30-40 Barbell side bends (empty barbell in back rack, oblique side crunch)

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