WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Dowel dislocates, overhead squats, snatch warm-up drills and WOD A review.
WOD A
Snatch Primer: light weights, focus on positions and form over load
A1) Every 90 seconds x 3 sets:
3 Snatch grip push press + 3 Overhead squats + 3 Snatch Balance
Then;
A2) Every 90 seconds x 3 sets:
3 Halting snatch deadlifts (pause at the knee for 2-3s) + 3 low hang muscle snatch + 3 high hang snatch
WOD B
Every 2 min x 10 sets: Snatch
Set 1: 2 reps @ 65%
Set 2: 2 reps @ 70%
Set 3: 1 rep @ 75%
Set 4: 1 rep @ 80%
Set 5: 1 rep @ 85%
Set 6 = 1 rep @ 90%
Set 7 = 1 rep @ 95%
Sets 8-10 = 1 rep @ 95-101%+
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The goal today is to find a heavy single or new 1RM Snatch.
SNATCH
WOD C
Every 2 mins x 8 sets: (4 sets each alternating)
C1) 3 Snatch pulls w/ 4s controlled negative on each rep (85-100% of max snatch)
C2) 3 BTN snatch grip push press + 1 Pause overhead squat (3-5s)(Build to a heavy / quality set)
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SNATCH PULL X 3
3 BTN SNATCH GRIP PUSH PRESS + 1 PAUSE OHS
3 Behind the neck snatch grip push press + 1 overhead squat with a 3-5 secs in the bottom
ACCESSORY
2-3 rounds: rest as needed
12-15 GHD Hip extensions (weighted if possible)
12-15 Lu raises (lateral raise to overhead)
12-15 Ab-wheel rollouts
