WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
—
Dowel dislocates, overhead squats, snatch warm-up drills and WOD A,B,C review.
WOD A
A1: Every 90s x 3 sets:
5 x Sots Press / Snatch Press from receiving position (Squat or seated)
A2: Every 90s x 4 sets:
Sets 1-2: 2 x Snatch Balance + Overhead squat
Sets 3-4: 1 x Snatch Balance + Overhead squat
WOD B
Every 2 min x 8 sets: Halting Snatch
Sets 1-4: 2 reps (building 60,65,70,75%)
Sets 5-8: 1 rep (building 75-90%)
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.
SNATCH LIFT OFF + SNATCH
Perform a snatch pull to the knees, pause for 2-3s, return to the floor, re-set and perform a full snatch.
WOD C
Every 2 min x 4 sets:
Snatch x 1 @ 90% (This is not a 1RM test, choose a suitable weight for all 4 snatches and hit them all with great technique)
SNATCH
WOD D
In remaining class time complete 3 sets:
16-20 Alt. KB Gorilla Rows
10 Single arm DB push press + 100ft overhead carry / side
25-30 Banded good mornings
– rest ~2 min between rounds
