WARM UP – MOBILITY

Dynamic joint warm-up + snatch mobility work

Overhead squat + Snatch technique drills

Snatch technique drills and review of primer complex,

3 sets of:

3 Snatch pulls

3 Hang muscle snatch

3 Overhead squats

3 Snatch balance

– rest ~90s between sets

– build each set, but keep it pretty light and smooth

WOD A

SNATCH X 2

Every 2 min x 8 sets: Snatch x 2 (you may drop and reset between lifts)

Start at ~60-65% of your 1RM and build slowly to a heavy but consistent double.

WOD B

1 HALTING SNATCH DEADLIFT (HIP) + 2 SNATCH PULLS

Pause mid shin, above the knee, then stop at the high hang/hip position, return to the floor and complete 2 x snatch pulls.

3 BTN SNATCH GRIP PUSH PRESS + 1 PAUSE OHS

Perform Push Press from your squat stance, after locking out your third rep descend into an overhead squat and pause for 3-5 secs in the bottom

Every 2 min x 8 sets: (4 sets of each alternating)

B1) 1 halting snatch deadlift + 2 snatch pulls (85-90% of 1RM snatch, heavy but no loss of position)

B2) 3 behind the neck snatch grip push press + 1 pause OHS

WOD C

1) 3 supersets:

8-10 Dumbbell bench press (3,0,X,1)

6-8 Strict supinated body rows (3,0,X,1) (barbell on rack, raise feet as needed)

12-15 Hip extensions (weighted if possible)

– rest 90-120s –

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