WARM UP – MOBILITY
2-3 min aerobic warm-ups
Full body joint warm-up and stretch/activations
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Tech/primer drills for overhead squat and snatch
WOD A
HALTING / PAUSE SNATCH + SNATCH
Perform 1 snatch with a 2-3s pause at the knee, and in the receiving position. Drop/re-set, and perform a regular snatch
Every 2 min x 8 sets:
Start at ~55-60% of 1RM and build slowly to a heavy but smooth set (85-90%)
WOD B
Every 3 min x 5 sets:
3 Snatch deadlifts @3,2,1,1 + 2 Snatch pull (80-85% of 1RM, advanced athletes pull from a small deficit)
3 tall box jumps (1.1.1. @ high but safe height)
12-15/side half kneeling banded trunk rotations
WOD C
50′ UNBROKEN SLED PUSH
In remaining class time establish a heavy, but unbroken, 50ft sled push.
