WOD A

Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

Review & Warm-up drills:
Muscle snatch / Snatch balance
Power snatch / Hang squat snatch

WOD A
Every 90s x 15 sets:
Sets 1-3: 3 Muscle snatch + 3 Snatch balance (40-60% – light and smooth, focus on positions and speed under the bar)
Set 4: rest
Sets 5-9: 1 Power snatch + 1 Hang squat snatch (60-80% Building, but maintain crisp reps, no misses)
Set 10: rest
Set 11-15: 1 Squat Snatch (80%+ Build as needed to a heavy single)
3 MUSCLE SNATCH + 3 SNATCH BALANCE
POWER SNATCH + HANG SNATCH
SNATCH

WOD B
In remaining class time work through 3-4 sets of:
5 Hang snatch pulls (75-85% of 1RM)
8-12 Ab-wheel roll outs (share ab-wheels or use a barbell w/ 5lb plates on it)
15-20 Banded face pulls

  • rest ~90s between rounds
    HANG SNATCH PULL X 5

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