WARM UP – MOBILITY

Big dynamic / plyo warmup

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

-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

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