WARM UP – MOBILITY
Dynamic lower body
Banded rotator cuff warmups + PVC dislocates/thoracic openers
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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
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– 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
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– 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
