WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
—
Dowel dislocates, overhead squats, snatch warm-up drills and WOD A review.
WOD A
Every 2 min x 4 sets:
3 position snatch pull + 3 position muscle snatch + 3 Snatch balance
—
Start very light and build slowly to a moderate but smooth weight (~50-60% max)
WOD B
18 min to build slowly to a heavy but quality set of a 3 position snatch.
(1 High hang, 1 knees, 1 floor – you may drop and re-set for final snatch)
3 POSITION SNATCH
WOD C
Every 2 min x 8 sets (4 sets each alt.)
C1: 5 Front squats (65-70% of 1RM FS)
C2: 5 Hovering snatch deadlifts (Lower bar to mid shin without touching the ground, Start at WOD B finish weight and build as needed)
FRONT SQUAT X 5
SNATCH DEADLIFT X 5
ACCESSORY
2-3 rounds: rest as needed
8-10/leg front foot elevated split squat (KB or DB in farmers hold)
12-15 Lu raises (lateral raise to overhead)
12-15 Ab-wheel rollouts
