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
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.)
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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
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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 –
