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 review w/ dowel or empty barbell
WOD A
Every 2:30 x 6 sets:
1 Power snatch, 1 hang squat snatch, 1 snatch
Sets 1-2: ~65-70%
Sets 3-4: ~70-75%
Sets 5-6: ~75-80%
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% based off max power snatch, Drop / reset after the hang snatch.
POWER SNATCH, HANG SNATCH, SNATCH
WOD B
Every 3 min x 4 sets: Snatch pull complex
85-90% of 1RM Snatch for all working sets (or a little heavier than 2 weeks ago)
2 HALTING SNATCH DL, 2 SN PULL, 3 PULL FROM POWER
Complete as a complex:
2 Halting snatch deadlifts (pause mid-upper thigh w/ shoulders over the bar for 2-3s)
2 Snatch pulls
3 Snatch pulls from power or high hang position
WOD C
5 BTN SNATCH GRIP PUSH PRESS + 2 OVERHEAD SQUATS
Every 3 min x 4 sets:
5 Snatch grip push press + 2 Overhead squats
@75% of 1RM OHS or max snatch if your PP is weak relative to your OHS
ACCESSORY
3 rounds: rest as needed
8-10 Cuban presses
20-30s/side weighted side plank hold
15-20/side Anti-rotations Russian twists
