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)
