WARM UP – MOBILITY
Big dynamic warmup
BB Snatch warmup/tech
WOD A
(HIGH HANG SNATCH + HANG SNATCH) X 2
– High Hang Snatch from pockets
– Hang Snatch from knees
– Perform the 2 reps back to back, then you may drop and reset before repeating
– 15 mins to work on technique and build to a heavy set in the complex
– Technique is the priority here! Take your time, build slowly, don’t worry how heavy you go
SNATCH
WOD B
TEMPO SNATCH GRIP DEADLIFT X 5
41X1 Tempo
BTN SNATCH GRIP PUSH PRESS X 5
Alt. E90SECS x 4 sets of each (12 mins)
1) 5 Tempo Snatch Grip Deadlifts
2) 5 BTN Snatch Grip Push Press
—
– DL: continue building from WOD A weight on deadlifts to a heavy but smooth set of 5. Use lifting straps if you have them
– PP: go by feel to start, goal is heavy but smooth
ACCESSORY
2-3 sets, easy pace
10 PVC dislocates
100′ OH KB carry /side
2-3 Crossover Iron Scap exercises each set
