WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Dowel dislocates, overhead squats, snatch warm-up drills and WOD A/B review.
WOD A
A1: Every 90s x 3 sets:
5 x Sots Press / Snatch Press from receiving position (Full squat, partial squat, raised heels, or seated)
A2: Every 90s x 4 sets:
Sets 1-2: 3 Hang muscle snatch + 3 Overhead squats + 3 Snatch balance
Sets 3-4: 2+2+2
WOD B
Every 2 minutes x 8 sets: ?Snatch
Set 1 = 3 reps @ 65%?
Set 2 = 2 reps @ 70%?
Set 3 = 2 rep @ 75%?
Set 4 = 1 rep @ 80%?
Set 5 = 1 rep @ 85%?
Set 6 = 1 rep @ 90%?
Sets 7-8 = 1 rep @ 92-95%
(Heavy but don’t max out, aim to make every lift today!)
SNATCH
WOD C
Every 2 min x 8 sets: (4 sets each alternating)
1) 8,8,6,6 Snatch grip push press + 10s Overhead hold on last rep
2) 3 Snatch pulls + 3-5 Snatch grip RDL w/3s negative
BTN SNATCH GRIP PUSH PRESS X 6
3 SNATCH PULLS + 3 SNATCH GRIP RDL’S
3 secs negative on RDL
ACCESSORY
3 rounds:
4-5 Wall walks
12-15 Bent over rows (2 DB’s or KB’s)
200ft Farmers carry (2 DB or KB, as heavy as possible)
– rest as needed between rounds
