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
WOD A & B review w/ dowel or empty barbell
WOD A
Every 2:30 x 6 sets:
2 Power snatch, 1 hang squat snatch, 1 overhead squat
Sets 1-2: ~60%
Sets 3-4: ~65%
Sets 5-6: ~70%
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% based off max power snatch
2 POWER SNATCH, 1 HANG SNATCH, 1 OHS
You may drop / reset between the two power snatches
WOD B
Every 3 min x 4 sets: Snatch pull complex
75-85% of 1RM Snatch for all working sets
2 HALTING SNATCH DL, 2 SN PULL, 3 PULL FROM POWER
Complete as a complex:
2 Halting snatch deadlifts (pause mid-upper thigh w/ shoulders over the bar for 2-3s)
2 Snatch pulls
3 Snatch pulls from power or high hang position
WOD C
Every 3 min x 4 sets:
2 Pause parallel front squats + 2 Front squats
60-65% of 1MR front squat for all working sets
2 PAUSE FRONT SQUATS + 2 FRONT SQUATS
2 Pause Front Squats w/2-3 secs pause at parallel
2 Front Squats @ regular pace
ACCESSORY
3 rounds: rest as needed
8-10 Cuban rotations
12-15 Ab-wheel rollouts
15-20/side Oblique side bends
