WARM UP – MOBILITY

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

Tech/review: OHS / Snatch balance / Power snatch / Squat snatch

WOD A

Every 90s x 10 sets: start at a light – moderate weight and build slowly as technique allows to a heavy, but quality set of: 1 power snatch, 1 snatch balance, 1 squat snatch

POWER SNATCH, SNATCH BALANCE, SNATCH

Complete 1 power snatch, lower the bar to behind the neck and perform 1 snatch balance. Drop/lower the bar and within 5-7s perform 1 full snatch.

WOD B

EMOM x 15 (5 sets of each)

1) 5 BTN snatch grip push press

2) 5 Hang Snatch pulls (load to the knee cap on each rep)

3) 3 seated tall box jumps (1.1.1)

Build on each movement as needed

Partner up with someone of similar strength to share 2 barbells/box, or get out a second bar on the rack as needed.

BTN SNATCH GRIP PUSH PRESS X 5

HANG SNATCH PULL X 5

ACCESSORY

Crossover Symmetry “Plyo” or “Iron Scap” workout (or 3-4 sets of 12-15 band pull-aparts / face pulls)

After every 2-3 movements complete 12-15 GHD hip extensions (weighed if possible, 3 or 4 sets)

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