WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
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Dowel dislocates, snatch/OHS warm-up/primer drills
WOD A, B, C review w/ dowel or empty barbell
WOD A
Every 2 min x 8 sets:
1 Power snatch, 1 squat snatch
Start at ~60-65% of max power snatch and build to a heavy set
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You may drop / reset between reps.
1 POWER SNATCH, 1 SQUAT SNATCH
WOD B
Every 2:30 x 4 sets:
90-100% of max snatch or power snatch
2 HALTING SNATCH DEADLIFTS + 2 SNATCH PULLS
Snatch deadlift to mid-upper thigh and hold for 2-3s x 2, then 2 snatch pulls
WOD C
Every 2 min x 5 sets:
3 snatch grip push press + 1 Pause overhead squat
Build to @75-85% of 1RM OHS or max snatch if your PP is weak relative to your OHS
(heavier than the 5+2 we did last week, measure added for reference)
3 BTN SNATCH GRIP PUSH PRESS + 1 PAUSE OHS
3 Behind the neck snatch grip push press + 1 overhead squat with a 3-5 secs in the bottom
5 BTN SNATCH GRIP PUSH PRESS + 2 OVERHEAD SQUATS
ACCESSORY
3 rounds: rest as needed
8-10 Bar dips
12-15 Lu Raises
20-25 Band pull aparts
