Sunday, February 16, 2020

WARM UP – MOBILITY

Big dynamic warm-up and stretch

Snatch technique and primer drills for WOD A and B

WOD A

SNATCH LIFT OFF + SNATCH X 2

Perform a snatch lift off (from the floor to your knees), hold for 2-3s, then return to the floor and perform a full snatch.

Repeat sequence for a second rep.

Every 2 min x 8 sets:

2 x Snatch lift off + Snatch

– you can go touch and go after the lift off, or re-set on the floor

– rest 5-7s between reps

WOD B

HANG SNATCH PULL X 3

SNATCH BALANCE X 3

Every 90s x 10 (5 sets of each alternating building)

B1) 3 Hang snatch pulls from at or just below the knee (~85-90% across)

B2) 3 Snatch balance (build to a heavy but smooth set)

WOD C

3 rounds: (steady pace, rest as needed)

6-8/side Single leg Romanian deadlifts (barbell)

8-10/side Single arm dumbbell push press

15-20 Weighted sit-ups

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