WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
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Dowel dislocates, snatch warm-up drills and WOD A review.
WOD A
Snatch Primer: light weights, focus on positions and form over load
A1) Every 90 seconds x 3 sets:
3 Snatch grip strict press + 3 Power snatch drops + 3 Power snatch balance (or tall balance)
Then;
A2) Every 90 seconds x 3 sets:
3 Hang snatch pulls + 3 Hang muscle snatch + 3 Hang power snatch
WOD B
Every 2 min x 8 sets:
3 Hang power snatch
Start light to moderate and build to a heavy but consistent/unbroken set
HANG POWER SNATCH X 3
WOD C
Every 2 min x 5 sets:
3 halting snatch pulls (pause at the knee for 2-3s on each rep)
Start at WOD A finish weight and build to a heavy set.
Prioritize mechanics, positioning and an explosive finish over going too heavy.
HALTING SNATCH PULL X 3
Pause at the knees for 2-3 secs each rep
WOD D
3 sets of each superset alternating:
1) 8-10 Bent over barbell rows + 12-15 Reverse flys
2) 8-10 Seated DB Arnold press + 12-15 Lu Raises
– rest ~90s between sets as needed
