WARM UP – MOBILITY
Dynamic hip and shoulder warm-up & stretch out
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Overhead squat & Snatch warm-ups + technique drills
WOD A
SNATCH + HANG SNATCH + OVERHEAD SQUAT
Every 2 min x 8 sets: Snatch + Hang Snatch + Overhead squat
Sets 1-2 @ 60-65% of 1RM Snatch
Sets 3-4 @ 70-75%
Sets 5-6 @ 75-80%
Sets 7-8 @ 80-85%
WOD B
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.
Every 2 min x 4 sets: Build to a heavy set through 4 working sets @ 85-100% of 1RM Snatch
WOD C
BTN SNATCH GRIP PUSH PRESS X 6
BENT OVER ROW X 8
Every 90s x 8 sets (4 sets of each alternating)
C1) 6-8 Snatch grip push press
C2) 8-10 Bent over barbell rows
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Build across the 4 sets
ACCESSORY
3 rounds:
15-20 x GHD Sit-ups
8-12 x Ring dips / Bar dips
6-8 x “ATYT” on light crossover symmetry bands
– rest ~2 min between rounds
