WARM UP – MOBILITY
Dynamic joint rotations, dowel shoulder/thoracic mobility, overhead squat warm-ups
Hip/Hamstring + Overhead stretches
Dowel & Empty barbell Snatch technique work
WOD A
15 mins to build to moderately heavy single snatch (without loss of technique or positioning.)
Aim for a solid 80-85% with great technique. Treat this as more of an extended warm-up/primer for WOD B.
You may choose to squat snatch or power snatch today.
- rest 5 min, then start WOD B
SNATCH
POWER SNATCH
WOD B
SNATCHATHON
Every 2 min x 10 sets: (20 mins)
Row or Ski 250/200m (or 600/500m bike)
+ 3 Snatch attempts (Squat or Power)
Your score today is the total amount of weight successfully lifted in the 30 snatch attempts combined.
(If you mis one or more of your 3 lifts you don’t get a re-do.)
ACCESSORY
3 rounds: rest as needed between movements
8-10 Cuban rotations (Dowel w/ light plates or Light Barbells)
8-10/side Powell raise @3,0,3,0 (Light plates or DB)
15-20 Banded face pulls
