WARM UP – MOBILITY
Dynamic joint warm-up + snatch mobility work
—
Overhead squat + Snatch technique drills/review primer, then;
2 sets of:
3 Slow snatch pulls
3 Low hang muscle snatch
3 Overhead squats
3 Pause snatch balance (hold the bottom for 2-3s)
– rest ~90s between sets
– empty bar and/or light plates.
WOD A
SNATCH BALANCE X 3
MUSCLE SNATCH X 3
Every 90s x 8 sets (4 sets of each alternating)
A1) 3 Snatch balance
A2) 3 Muscle snatch
—
Start light and build each set.
Newer athletes: treat this as technique and positional work and choose loads accordingly.
Experienced athletes: your last sets should be heavy but not an max or near failure.
WOD B
POWER SNATCH + HANG SNATCH
Every 90s x 8 sets:
1 Power snatch + 1 hang squat snatch
Start at a light-moderate weight and build slowly to a heavy set.
WOD C
BOX SQUAT X 3
Every 90s x 8 sets:
3 x Box squats (@3,1,X,2) (~65% of 1RM BS across, at or just above parallel)
(Work a wider stance sitting back to the box today. These should be heavy, but sub maximal efforts/weights, focus on perfect positioning and speed.)
ACCESSORY
3 sets of:
6-8/leg x Single leg box step ups @3,1,X,1 (stand lateral to box, load w/ KB in front rack position)
20-30 loaded + banded march steps (Hold a heavy D-ball in a bear hug position and wrap blue thera band around arches, pull knees above hips)
15-20 banded or weighted ab-mat sit-ups
– rest 2 min between rounds
