WARM UP – MOBILITY

3-4 min aerobic warm-up

Full body stretch / snatch mobility work

Dowel: dislocates, overhead squat, pressing snatch balance etc.

Empty barbell: review “primer” and complete 1 set w/ empty barbell + 2 more sets possibly with light plates:

3 x Halting Snatch high pull (pause mid shin, knees, high hang, then finish)

3 x Hang muscle snatch (from the knees)

3 x Overhead squats

3 x Pause snatch balance (hold the bottom/receiving position for 2-3s before standing)

– rest 60-90s between sets

WOD A

3 POSITION SNATCH

Every 2 min x 4 sets: 3 position snatch (high hang, hang, floor as a complex, no dropping)

Start light (~45-50%) and build to a moderate but not heavy set (~65-70%)

WOD B

SNATCH

Every 90s x 8 sets: 1 snatch

Build from where you left off the 3 position work to a heavy single for today.

If you’re feeling great go for a new 1RM, if not, build to 80-85% and hit a few quality single at that weight.

WOD C

PAUSE FRONT SQUAT X 3

3 sec pause in the bottom of every rep

SNATCH PULL X 3

Every 90s x 8 sets: (4 sets of each alternating)

3 x Pause front squats (~65-75% of 1RM FS)

3 x Snatch pulls (90-105% of 1RM snatch)

ACCESSORY

Crossover Symmetry: Plyo or Iron Scap

Between sets: 30-45s of core work of your choice (planks, side bends, russian twists, wt/banded sit-ups etc)

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