WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint circles, hip and shoulder activation and stretch
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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
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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)
