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