WARM UP – MOBILITY
Pull out a dowel and an empty barbell
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5 min warm-up:
1 min: Jumping jacks
1 min: Alternating lunge + dowel dislocate steps
1 min: Staggered stance dowel good mornings (30s/side)
1 min: Low lunge w/ thoracic rotations (30s/side)
1 min: Dowel Overhead squats
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Burgener style snatch warm-up w/ dowel
Review 3 snatch variations with empty barbell
WOD A
EMOM x 17 mins:
Mins 1-5: 3 High hang snatch (Light-moderate load, focus on extension and pulling under the bar)
Min 6: rest
Min 7-11: Hang snatch x 2 (From the knees or just above, Moderate – heavy load, focus on second pull mechanics)
Min 12: rest
Min 13-17: Snatch x 1 (Heavy singles from the floor, build as needed to a heavy single)
HIGH HANG SNATCH X 3
Bar should go no lower than pockets and your torso should remain vertical or near enough
HANG SNATCH X 2
SNATCH
WOD B
In remaining class time, complete 4 supersets:
15, 12, 10, 10 Romanian Deadlifts (Start light-moderate and build as needed)
8-10 Strict toes to bar / Strict hanging leg raise
– rest ~90s-2min between rounds
ROMANIAN DEADLIFT X 10
