WARM UP – MOBILITY

Full body warm-up and hip, shoulder, and thoracic mobility work (Snatch prep)

Warm-up/Tech: Snatch pull, muscle snatch, snatch balance, snatch

WOD A

Snatch primer: complete 3 sets for quality (rest ~90s between sets)

3 Halting snatch pulls (pause for 3s at the knee cap)

3 Hang muscle snatches

3 Snatch balances (hold landing position for 2s on each rep)

3 Power Snatches (hold the landing position for 2s on each rep)

– build each set but keep weights relatively light focusing on speed and positions

WOD B

1 POWER SNATCH, 1 SQUAT SNATCH

SNATCH

A1) Every 2 min x 6 sets:

1 Power snatch + 1 squat snatch (Start light-moderate and build to ~80%)

– rest ~2 min –

A2) EMOM x 5 sets:

1 squat snatch @80-85% across (pick a moderte-heavy weight where you should hit all 5 lifts and technique should remain consistent)

WOD C

3 supersets:

8-10 Wide elbow seated dumbbell shoulder press

12-15/side Bench or box supported bent over row (KB or DB)

15-20 Plate overhead sit-ups (anchored feet)

– rest ~2 min between rounds

ACCESSORY

1) 3 supersets:

20-30s Dizenzo row isometric hold

10-12 DB Posterior flyes (thumbs down)

– rest 90-120s

2) 3 supersets:

20-30s Ring dip support isometric hold

10-12 Dumbbell pec flyes

– rest 90-120s

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