WARM UP – MOBILITY
Pre-squat hip openers
Banded shoulder dislocates & warmups
3 Rounds at a fast pace:
8 Plate ground to overhead
4 Broad jumps
BB snatch complex warmup
SNATCH PULL + HANG POWER SNATCH + OHS + SNATCH
15-18 mins to work technique / build to a heavy-ish set in the complex. We aren’t trying to max out here though, this is a difficult complex, focus on movement quality.
As soon as you’re done you can move onto WOD B.
SNATCH GRIP DEADLIFT X 3
In the remaining time in class work 4-5 heavy sets of snatch grip deadlifts
Aim for 100%+ of 1RM snatch
Rest 2-3 mins between sets
1) 3-4 Sets, rest as needed:
50′ SA OH KB carry + farmers carry in other hand