WARM UP – MOBILITY
Hip circles / openers
Glute bridges, core warmups
PVC pipe shoulder openers
Rotator cuff warmups w/ light plates
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Tech WOD A complex
WOD A
PAUSE SNATCH + PAUSE HANG SNATCH
Pause just above knees for 3 secs on both reps
15 mins to work technique / build to a heavy set in the complex
Reps can be power or squat
WOD B
In the remaining time in class, work through 4-5 building sets of:
6 BTN snatch grip push press
– rest 20-30 secs –
3 Snatch grip deadlifts
– rest 1:30-2 mins –
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– Build as heavy as technique allows in both movements
– Share bars
ACCESSORY
3 Super sets:
10-12 Powell raises /side
10 SA bent over rows /side
– rest 60-90 secs –
