WARM UP – MOBILITY
Big dynamic / plyo warmup
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With a BB:
– OHS & snatch balance warmup
– Hang snatch warmup for WOD A drills
WOD A
HANG POWER SNATCH X 3
HANG SNATCH X 3
E90SECS x 14 sets (21 mins)
Sets 1-4: 3 Hang muscle snatches
Set 5: rest
Sets 6-9: 3 Hang power snatches
Set 10: rest
Sets 11-14: 3 Hang snatches
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-Start very light on muscle snatches, these are just a technique primer. Gradually build every set or two across the workout so that by the end you’re establishing a heavy or max set of 3 hang snatches
WOD B
PAUSE SNATCH BALANCE X 3
Pause for 3 secs in the bottom of each rep
– 12 mins to work on your stability and strength in the catch position of your snatch with this pause snatch balance drill. Don’t worry how heavy you go, focus on consistent footwork and position.
WOD C
4 super sets:
10-15 Side plank raises + 10-15 sec hold on last rep /side
30-40 secs weighted plank
– rest 60 secs –
ACCESSORY
Crossover Iron Scap
