WARM UP – MOBILITY
Big dynamic joint warm-up & stretch
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Overhead squat & Snatch warm-up drills and technique work
WOD A
SNATCH GRIP PP, SNATCH BALANCE, OH SQUAT
1 Snatch grip push press, 1 Snatch balance, 1 Overhead squat
10 min to build to a moderately heavy set of: 1 Snatch grip push press, 1 Snatch balance, 1 Overhead squat.
– Attempt 5-6 building sets with only 2-3 that feel heavy.
– Don’t build any heavier than you can safely lower back to your shoulders
WOD B
HALTING SG DEADLIFT + 3 POSITION SNATCH
Pause for 2s at each position: Mid shin, just above the knee, dip/power position, then stand.
Then perform a 3 position snatch as a complex: high hang/power, just above the knee, floor.
Every 2 min x 6 sets:
Build over each set to a moderately heavy sets of the complex
WOD C
HANG SNATCH PULL X 5
Every 2 min x 4 sets: 5 Hang snatch high pulls (70-80% of Snatch)
Load to just above the knees on rep
WOD D
3 rounds for quality:
8-10 Static dips (add weight or band as needed)
12-15 GHD Hip extensions
15-20 Plate overhead sit-ups (anchored feet)
– rest 45-60s between movements as needed to maintain quality reps.
