WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
Muscle snatch / Snatch balance / Hang snatch / Snatch technique review and warm-ups
WOD A
3 MUSCLE SNATCH + 3 SNATCH BALANCE
8 mins to build slowly to a moderate set of 3 muscle snatch + 3 snatch balance
- aim for a quality bar path and speed and precise foot work and positioning
WOD B
SNATCH PULL + HANG SNATCH + SNATCH
Every 2 min x 7 sets:
Snatch pull, hang snatch, snatch
- start at a light-moderate weight and build as needed to a heavy but consistent set.
- snatches can be power or squat, but full squat snatches are preferred
ACCESSORY
3 sets: rest as needed between movements
8-10 Cuban rotations
8-10/side Powell raise
20-30s hanging L-sit/tuck-sit hold
