WARM UP – MOBILITY
Dynamic hip, trunk, and shoulder circles + full body dynamic stretch
Dowel dislocates, Over head squats, Snatch technique drills
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Empty barbell warm-up/technique review: Snatch and Clean & Jerk
WOD A
SNATCH
CLEAN & JERK
OLYMPIC TOTAL
Snatch – 1RM
Clean & Jerk – 1RM
20 min to establish a heavy single or 1RM Snatch
Remaining class time (15-20min) to establish a heavy single or 1RM Clean & Jerk
Combine your best Snatch and Clean & Jerk and record your Olympic total for today as well.
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Ideally both of these lifts are a “squat” variety, but if your mobility / mechanics / technique does not allow a full squat snatch or clean, then a power variation is acceptable.
ACCESSORY
Crossover Symmetry Recovery or Iron Scap
