WARM UP – MOBILITY
3 min aerobic warm-up (row, bike, or running laps)
Big dynamic full body stretch and lifting prep.
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Dowel dislocates, Overhead squats, and Snatch technique work (review barbell primer)
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3 sets of: (15 reps unbroken)
3 halting snatch deadlift to the hip (pause for 2s 1″ off the floor, knees, and high hang/hip)
3 muscle snatch
3 overhead squats
3 snatch balance
3 hang squat snatch
Start with a weighted dowel or empty barbell and build only as needed to warm-up for WOD A
WOD A
HIGH HANG SNATCH X 3
Bar should go no lower than pockets and your torso should remain vertical or near enough
HANG SNATCH X 2
SNATCH
Every 90s x 10 sets:
Sets 1-3: High hang snatch x 3 @55-65%
Sets 4-6: Hang snatch x 2 @70-80%
Sets 7-10: Snatch x 1 @80-90% (Goal is 4 good quality singles without going to failure)
WOD B
SNATCH PULL X 5
Every 2 min x 4 sets:
Snatch pull x 5 (80-90% of 1RM)
WOD C
1 PUSH PRESS + 2 PUSH JERKS + 3 SPLIT JERKS
12-13 mins to build to a heavy set of the S2OH complex
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Every 2 min x 3 sets: 1 complex @ ~90% of B1
ACCESSORY
3 super sets:
14-16 alternating “top down” dumbbell press (7-8/arm)
10-12 bench supported Chinese rows (@3011)
(prop benches up on 2 12″ boxes and use KB’s or DB’s)
6-8 “ATYT” on the light CS bands
– rest 2 min between rounds
