WARM UP – MOBILITY
** Grab a red band, PVC pipe, & BB **
Cat-cows, thoracic openers, hip openers
Banded shoulder & glute warmups
PVC pipe snatch balance drills warmup
High hang snatch tech
WOD A
SNATCH BALANCE X 3
E90SECS x 9 sets (12.5 mins)
Sets 1-3: 5 Pressing snatch balance
Sets 4-6: 4 Heaving snatch balance
Sets 7-9: 3 Snatch balance
- Pause for 2 secs in the bottom of each rep
- Start light (empty bar if needed), and build as needed – keep on the lighter side though, use these drills to reinforce position / technique
WOD B
HIGH HANG SNATCH X 3
Bar should go no lower than pockets and your torso should remain vertical or near enough
E2MOM x 7 sets (14 mins)
3 High hang snatches
- 2 secs pause in the bottom of each rep
- Build as needed but don’t max-out, work on fast pull under & consistent landing position (70-80%)
ACCESSORY
2-3 Super sets:
8-10 Y raises from superman position (2 secs hold each rep)
15-20 Seated banded low rows
- rest 60-90 secs –
