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
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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
