WARM UP – MOBILITY
Big dynamic warm-up + stretch
Snatch technique drills and review of primer complex,
3 sets of:
3 Snatch pulls
3 Hang muscle snatch
3 Overhead squats
3 Snatch balance
– rest ~90s between sets
– build each set, but keep it pretty light and smooth
WOD A
SNATCH + HANG SNATCH
16 min to build to a heavy set of 1 Snatch + 1 Hang snatch (no dropping the bar)
Then at the 18,20,22 min mark, complete 3 back off sets at ~85-90%.
WOD B
SNATCH PULL X 5
FRONT SQUAT X 3
Every 2 min x 8 sets (4 sets each alternating)
B1: Snatch pull x 5 (80-90% of max snatch – re-set on the ground for each rep)
B2: Front squat x 3 (@75-80% of 1RM across)
WOD C
3 sets of:
10-12 Barbell supinated bent over rows
14-16 Dumbbell pull-overs
16-20 Alternating Bicep curls
– rest 2mins between rounds
ACCESSORY
3 super sets:
8-10/side Trap 3 raise (3,0,3,0)
– rest 60s
8-10/side Powell raise (3,0,3,0
– rest 60s
