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&B review.
WOD A
A1: Every 90s x 4 sets:
5 x Sots Press / Snatch Press from receiving position (Squat or seated)A2: Every 90s x 4 sets:
Sets 1-2: 2 Snatch push press + 2 Overhead squat + 2 Snatch balance
Sets 3-4: 1 + 1 + 1
WOD B
Every 2 min x 8 sets: Halting Snatch
Sets 1-4: 2 reps (building 60,65,70,75%)
Sets 5-8: 1 rep (building 75-90%)
HALTING SNATCH
Snatch with a 2-3s pause right at the knee.
WOD C
Every 2 minutes x 4 sets:
Snatch x 2 reps @ 75-80% Across
(Pick a weight that you can hit all 8 snatches with great form and consistency)
SNATCH X 2
WOD D
In remaining class time complete 4 sets:
8-10 Barbell Pendlay rows
12-16 Seated alternating DB Arnold press
300ft KB Carry: 100ft overhead / 100ft front rack / 100ft farmers carry (you may change weights for each)
– rest ~2 min between rounds
