WARM UP – MOBILITY

Dynamic lower body

Banded rotator cuff warmups + PVC dislocates/thoracic openers

BB tech:

Muscle snatch + OHS

Power snatch + SN balance

Full snatch

WOD A

2 POWER SNATCHES + 2 SNATCH BALANCE

SNATCH X 2

E90SECS x 15 sets (22.5 mins)

Sets 1-4: 3 Muscle snatches + 3 overhead squats

Set 5: rest

Sets 6-9: 2 Power snatches + 2 Snatch balance

Sets 10&11: rest

Sets 12-15: 2 snatches

– Start light on the muscle snatches, treat these as a technique primer

– Gradually build over the course of the workout – you don’t have to build every set

WOD B

HALTING SNATCH PULL X 3

Pause at the knees for 2-3 secs each rep

E2.5MOM x 5 super sets:

3 Halting snatch pulls

100′ Double KB OH carry

– Build as heavy as technique allows on both movements

ACCESSORY

3 sets, easy pace:

12-15 Powell raises /side

10-12 Single arm bent over rows /side @ 20X2 tempo

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