WARM UP – MOBILITY
Big dynamic joint warm-up
Dowel dislocates + thoracic openers
Dowel OHS / Snatch / Snatch pull review
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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
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Review WOD A complex
WOD A
*SNATCH PULL + SNATCH COMPLEX*
Hang snatch pull + Hang snatch, Snatch pull + Snatch
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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)
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(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
