WARM UP – MOBILITY

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

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

WOD A

Snatch primer: complete 3 sets for quality

3 Slow snatch high pull

3 Hang muscle snatch

3 Power snatch balance (hold landing position for 2s on each rep)

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

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

WOD B

POWER SNATCH

Every 2 min x 10 sets:

Sets 1-2: 3 reps @ 60-70%

Sets 3-4: 2 reps @75-85%

Sets 5-10: 1 rep (85%+ build to a heavy but quality single)

WOD C

SNATCH PULL X 3

BTN SNATCH GRIP PUSH PRESS X 5

Every 90s x 12 (4 set of each alternating)

1) 3 Snatch high pulls (90-100% of 1RM Snatch)

2) 5 BTN Snatch grip push press (~80-85% of 1RM Snatch)

3) 5 Seated tall box jumps (rest ~5s between jumps, build to a high but safe set)

ACCESSORY

1) 3 super sets:

20-30s Dizenzo row isometric hold

10-12 DB Posterior flyes (thumbs down)

– rest 90-120s

2) 3 super sets:

20-30s Ring support isometric hold

10-12 Dumbbell pec flyes

– rest 90-120s

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