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, “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
