WARM UP – MOBILITY
Dynamic joint warm-up + snatch mobility work
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Overhead squat + Snatch technique drills
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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 –
