Sunday, February 16, 2020
WARM UP – MOBILITY
Big dynamic warm-up and stretch
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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
