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 review
WOD A
Snatch primer: Light weights, focus on perfect mechanics, speed and positioning
1) Every 90s x 3 sets:
3 Halting snatch pull (pause at the knee for 2-3s), 3 hang muscle snatch (from the knee), 3 snatch balance
2) Every 90s x 3sets:
3 position snatch: 1 high hang, 1 hang (knees), 1 floor
WOD B
Every 90s x 10 sets:
Start light 55-60% and make small jump building to a heavy single.
SNATCH
WOD C
Every 2:30 x 4 sets: 1 halting snatch deadlift + 2 snatch pulls
95-105% of max snatch
1 HALTING SNATCH DEADLIFT (HIP) + 2 SNATCH PULLS
Pause mid shin, above the knee, then stop at the high hang/hip position, return to the floor and complete 2 x snatch pulls.
WOD D
Every 2 min x 5 sets:
5 behind the neck snatch grip push press
– Start moderate – smooth weight and build to a heavy set
BTN SNATCH GRIP PUSH PRESS X 5
ACCESSORY
3 sets: rest as needed
12-15 Banded lat push downs (slow controlled negatives)
12-15 Lu Raises
12-15/side Oblique side bends
