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 2:30 min x 3 sets: empty barbell – light weights focusing on positioning and technique
3 Halting snatch deadlift (pause for 2s: 1″ off the floor, knees, mid thigh)
3 Position Snatch pull (1 high hang / 1 knees / 1 floor)
3 Position muscle snatch (same)
3 Overhead squats / 3 Snatch Balances / 3 High hang snatch (Set 1/2/3)
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Stretch anything feeling tight between sets
WOD B
Every 2 mins x 8 sets:
3 position snatch: 1 high hang, 1 hang/knees, 1 floor
You may drop and re-set after the second hang snatch, or complete as an unbroken complex.
3 POSITION SNATCH
WOD C
Every 2 min x 4 sets: 5 snatch grip deadlifts w/ 4s negative on each rep
– Reset / re-tension on the ground between each rep
– Start at your final WOD B weight and build as needed but keep ideal mechanics and tempo on each rep.
SNATCH GRIP DEADLIFT X 5
WOD D
In remaining class time, complete 3 sets:
8-10 Seated (squat position) behind the neck snatch grip strict press
8-10/side Staggered stance KB chainsaw rows
45-60s weighted plank hold
– Rest ~2min between sets
