WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

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)

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

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