WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Dowel dislocates, overhead squats, snatch warm-up drills and WOD A review.
WOD A
Snatch Primer:
Every 2 min x 3 sets: empty barbell – light weights focusing on positioning and technique
3 Halting snatch pulls (pause at the knee for 2-3s)
3 Hang muscle snatch
3 Pause overhead squats (hold 2-3s at the bottom)
3 Snatch balance / Tall Snatch / High hang snatch (Set 1/2/3)
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Stretch anything feeling tight between sets
WOD B
20 min to build to a heavy single squat snatch
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If you are newer to snatching / weightlifting then you can scale to a hang snatch, and/or work on some multiples, sets of 2 or 3.
SNATCH
WOD C
Every 90s x 10 sets: (5 sets each alternating)
1) 8,8,6,6,6 Snatch grip push press (Start w/ 8’s and build to a heavy 6)
2) 5 Hang snatch high pulls (load to the knee cap or just below on each rep – build as needed)
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Partner up and share 2 barbells (push press from the rack)
BTN SNATCH GRIP PUSH PRESS X 6
HANG SNATCH PULL X 5
ACCESSORY
3 sets for quality: rest as needed
8-10 Cuban rotations
12-15 Rear delt flys
20-30 Banded good mornings
