WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

Review snatch techniques for WOD A

WOD A
HALTING SNATCH PULL + PAUSE SNATCH + PAUSE HANG SN
Pause for 3 secs on each rep
E2MOM x 7 sets:

1 Halting snatch pull + 1 pause snatch + 1 pause hang snatch

  • Start at approx. 60% and build no heavier than 80%. Focus on perfecting the drill, not how much weight you lift in it today!

WOD B
SNATCH GRIP DEADLIFT X 3
4 Super sets:
5-5-3-3 Snatch grip deadlifts
1 lap of rig SA OH KB carry /side

– rest 60 secs –

  • Build as heavy as technique will allow on both movements

ACCESSORY
2-3 sets:
8-10 ATYT’s with light plates
Max reps face pulls

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