WARM UP – MOBILITY
Big dynamic warm-up + stretch (overhead, thoracic, squat openers)
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Dowel: dislocates, overhead squats, and snatch technique review
Empty barbell: snatch primers and 3 position snatch review
WOD A
3 POSITION SNATCH
4-5 min warm-up time, then:
Every 90s x 8 sets: 3 position snatch (high hang, knee cap, floor)
– you may drop and re-set before the full snatch from the floor
– start light (~50-55%) and build slowly to a heavy but consistent set.
– prioritize good technique, speed, and positioning over a heavier barbell
WOD B
2 HALTING SNATCH DEADLIFTS + 2 SNATCH PULLS
Snatch deadlift to mid-upper thigh and hold for 2-3s x 2, then 2 snatch pulls
3 BTN SNATCH GRIP PUSH PRESS + 3 OVERHEAD SQUATS
Every 2 mins x 8 (4 sets each alternating)
1) 2 Halting snatch deadlifts + 2 Snatch pulls (85-90% of 1RM snatch across)
2) 3 Snatch grip push press + 3 Overhead squats (build by feel to a heavy but smooth set)
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– Advanced athletes with more lifting experience and good mobility, try adding a small deficit for the DL/pull sets (stand on a max or plate 1.5-2″ max)
– You may use lifting straps for the DL/Pull work
ACCESSORY
Complete 3 rounds for quality:
12-15 “Y” Hip extensions (hold arms out in Y shape like a snatch grip, hold light plates if possible)
8-10 Cuban rotations @3,0,3,0
8-10 Ab-wheel rollouts
