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