WARM UP – MOBILITY

Dynamic joint warm-up the stretch

Hip/squat openers, Dowel overhead/Thoracic mobility

Review snatch primer with dowel

2 sets: Snatch primer (empty barbell or light plates only)

3 Snatch deadlifts (slow and controlled)

3 Hang muscle snatch (from the knee cap)

3 Overhead squats

3 Snatch balance (pause for 2-3s in the catch/bottom)

– rest ~60-90s between sets

Review/Tech: “3 position Snatch” with final primer weight (empty bar or light plates)

WOD A

3 POSITION SNATCH

Every 2:30 mins x 6 sets: (15 mins)

3 position Snatch: High hang, Knees, Floor (you may drop/re-set before the last snatch)

Start at a light-moderate weight (~50-60%) and build slowly to a heavy but smooth set (75-85% if possible)

WOD B

LEGS LOL

Complete an unbroken set of:

10 Front rack lunges + 5 Front squats + 10 Romanian deadlifts

Every 3:30 min x 4 sets: Legs LOL complex

Alternating lunges, step forwards or backwards

Bars taken from the ground

Build as needed to a heavy/unbroken set

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