WARM UP – MOBILITY

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

Dowel dislocates, overhead squats, snatch warm-up drills and WOD A review.

WOD A

Every 90s x 4 sets: build slowly focusing on positioning and mechanics over best weight:

Snatch lift off (pause at the knee for 2-3s)

Snatch pull

Hang power snatch

Snatch balance

WOD B

In 20 mins, build to 80-85% of your 1RM Snatch, then:

Complete 3-4 sets of: Snatch x 2 (1.1.)

Rest 5-7s between lifts, ~2 mins between working doubles.

Aim for consistency between lifts and sets instead of hitting a 2RM.

(Working sets heavier that sets of Snatch x 3, Nov 20th)

SNATCH X 2

SNATCH X 3

WOD C

In remaining class time work through 4-5 sets of:

3 Snatch pull @ WOB B weight or just above

– rest 10-15s

3 Tall box jumps 1.1.1

– rest ~90s between sets

Rest ~90s between sets.

SNATCH PULL X 3

TALL BOX JUMP X 3

ACCESSORY

2-3 Sets:

8-10 Behind the neck snatch grip strict press

12-15 GHD Hip extensions (weighted if possible)

20-25 Band pull-aparts

– rest 60-90 secs –

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