WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint warm-up + stretch
—
Overhead squat + Snatch warm-up drills
—
3 warm-up building sets of:
3 muscle snatch
3 hang power snatch
3 snatch balance
3 snatch
– rest 60-90 between sets, keep weights light and reps crisp
WOD A
POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
Every 2 min x 8 sets:
Sets 1-3: 2 power snatch + 2 hang (squat) snatch + 2 overhead squat (done as a complex) (building 55-70% of 1RM power snatch)
Sets 4-8: 1 power Snatch + 1 hang snatch + 1 overhead squat (build to a heavy set of the complex)
WOD B
SNATCH PULL X 5
Every 2:30 min x 4 sets (85-90% of 1RM Snatch)
WOD C
PUSH PRESS X 3
15 mins to build to a heavy set of 3 push press
ACCESSORY
3 rounds:
8-10/side Dumbbell Filly Z-press (hold one KB in the front rack position, press DB in other hand)
– rest 30s –
8-10/side parallette plank dumbbell rows (plank from one hand on the parallette, row with the other arm)
– rest 30s –
12-15 Weighted hip extensions
– rest 60-90s –
