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
