WARM UP – MOBILITY

2-3 min aerobic warm-up

Dynamic joint warm-up and stretch (shoulders & hips)

Dowel/Empty barbell: dislocates, OHS / Snatch balance / Snatch pull technique work

WOD A

5 BTN SNATCH GRIP PUSH PRESS + 5 PAUSE OHS

Pause for 2s at the bottom of each rep

Every 2:30 x 3 sets: keep it light and work on positions

WOD B

SNATCH BALANCE X 3

Every 2 min x 4 sets: Light – moderate (building – depending on how it’s feeling)

– Keep speed and mechanics your first priority

WOD C

Every 3 min x 4 supersets:

3 Halting snatch deadlifts (pause at the knee for 3s)

3 Hang snatch pulls (from the knee to full extension)

3 Muscle Snatch (or hang muscle snatch)

5 Tall box jumps (5-7s between jumps)

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