WARM UP – MOBILITY

Big dynamic joint warm-up

Dowel dislocates + thoracic openers

Dowel OHS / Snatch / Snatch pull review

3 rounds: 1 with an empty barbell together + 2 rd. possibly adding light plates:

3 halting snatch pull (pause for 2s at the knee)

3 hang muscle snatch

3 snatch balance

3 hang squat snatch

Review WOD A complex

WOD A

*SNATCH PULL + SNATCH COMPLEX*

Hang snatch pull + Hang snatch, Snatch pull + Snatch

You may drop and re-set after the hang snatch, but remain “touch and go” between the snatch pull and full snatch

Every 2:30 x 6 sets (15 mins): 1 “Snatch pull + Snatch complex”

Start at a light-moderate weight (~60% of 1RM) and build as needed to a heavy but smooth set.

WOD B

*10 MIN AMRAP: WALLBALL & HANG SNATCH*

Complete AMRAP in 10 min:

20 Wallballs (20/14lb)

10 Hang Power Snatch (95/65)

(Last completed 2017-12-28)

ACCESSORY

2-3 sets, easy pace

8-10 Cuban rotations

8-10 Crossover snow angels

8-10 GH raises or 12-15 Hip extensions

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