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.
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)
Hang power snatch
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
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
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 –