WARM UP – MOBILITY
5 mins banded shoulder warmups: dislocates, diagonal pull-aparts, BTN presses, OHS
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3 Rounds at a fast pace:
8 Plate ground to overhead
4 Broad jumps
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BB snatch warmup:
1) BTN push press + pause OHS
2) Hang snatches
WOD A
HANG SNATCH X 3
18 mins to work technique / build up to a heavy-ish set of:
3 Hang snatches (from knees)
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– This is building from the high hang snatches we did on Tuesday
– Focus on sweeping the bar all the way into your hips, full extension, and a fast pull under the bar
– Make small jumps while building, keep position the focus
WOD B
3 BTN SNATCH GRIP PUSH PRESS + 1 PAUSE OHS
Perform Push Press from your squat stance, after locking out your third rep descend into an overhead squat and pause for 3-5 secs in the bottom
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– In the remaining time in class, work 4-5 sets of the complex, building as heavy as technique allows
ACCESSORY
1) 3 Sets:
10-12 SA DB lateral raises /side @ 3011 tempo
10-12 SA DB upright rows /side @ 3011 tempo
– Keep working back to back, using the rest between arms as the only set rest
