WARM UP – MOBILITY

3-4 min aerobic warm-up

Dynamic joint warm-up and stretch (overhead/ thoracic & Hip/Ankle)

Barbell Snatch / OHS warm-up and review of primer movements

8-10 min to complete 4 primer sets:

– Sets 1&2: (Light weights 30-40%)

3 Halting snatch high pulls (pause for 2s at the knee)

3 Halting muscle snatch (pause for 2s at the knee)

3 Pause overhead squats (hold the bottom for 2s)

3 Pause Snatch balance (hold the bottom for 2s)

– Sets 3&4: (Light-Moderate weights 40-55%)

1 Snatch Pull + 3 Position Snatch (High hang, knees, floor)

WOD A

SNATCH X 3

Every 2:30 min x 6 sets: 3 snatches (1.1.1)

Sets 1-3: 60-65%

Sets 4-6: 70-75%

The goal of these sets is consistency, so do not add weight if you are not hitting all 3 reps with consistent technique and positioning.

WOD B

3 BTN SNATCH GRIP PUSH PRESS + 3 OVERHEAD SQUATS

Every 2 min x 8 (4 sets each alternating)

B1: 2 snatch deadlifts + 2 snatch high pulls (85-90% of max snatch)

B2: 3 snatch grip push press + 3 overhead squats (build as needed to a heavy but smooth set)

ACCESSORY

3 rounds: rest as needed

8-10/side Powell raise @3,0,3,0

8-10/side Trap 3 raise @3,0,1,3

15-20 GHD Sit-ups

— and / or —

Crossover Symmetry: Recovery or Iron Scap

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