WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic hip and shoulder warm-up / snatch prep
—
Overhead squat + Snatch warm-up
WOD A
SNATCH
EMOM x 5: Muscle Snatch x 1 – Start light and build to a moderate/heavy rep
– Rest 2 min –
E2MOM x 3: High Hang Snatch x 3 (@ 60-70% of 1RM Snatch)
– Rest 2 min –
E2MOM x 3: Hang Snatch x 2 (@70-80%)
– Rest 2 min –
E2MOM x 5: Snatch x 1 (@80-95%)
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
In 12 min build to a heavy set of the complex
Aim for 3-4 good working sets
WOD C
2 HALTING SNATCH DEADLIFT + 1 SNATCH PULL
3 secs pause at knees on deadlifts only
In 12 min build to a heavy set of the complex
Aim for 3-4 good working sets
ACCESSORY
Crossover symmetry “Recovery”
10-15 min of focused mobility / stretching
