WARM UP – MOBILITY

Dynamic joint rotations and stretch out

Review/Tech: Snatch deadlift, snatch grip push press, snatch pull, hang snatch, snatch

WOD A

Every 90s x 10 sets:

Start light and build as consistent technique allows.

Snatches may be power or squat as needed.

SNATCH PULL + HANG SNATCH + SNATCH

WOD B

Every 2 min x 8 sets: (4 sets each alternating)

1) 5 Snatch grip BTN push press + 6-8 Strict TTB / Leg raise

2) 5 Snatch grip deadlifts + 3 Tall box jumps

Rest 10-15s between movements

Partner up and share 2 barbells/box jump if possible.

Not a max on the box jump, just a height that challenges you to extend and move fast

BTN SNATCH GRIP PUSH PRESS X 5

SNATCH GRIP DEADLIFT X 5

ACCESSORY

Crossover Symmetry “Iron Scap” or “Plyo”

After every 2 movements complete 8-12 Ab-wheel rollouts

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