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/Primer review.
WOD A
A1: Every 90s x 4 sets:
3 x Snatch Press from receiving position (Full squat, partial squat, raised heels, or seated)
+ 3 Pause Overhead squats (hold bottom position for 3s)
A2: Every 90s x 4 sets:
3 Slow Snatch pulls + 3 Hang muscle snatch + 3 Snatch balance
WOD B
Every 2 minutes, for 20 minutes (10 sets): Snatch
Set 1 = 2 reps @ 70%
Set 2 = 2 reps @ 75%
Set 3 = 1 rep @ 80%
Set 4 = 1 rep @ 85%
Set 5 = 1 rep @ 90%
Set 6 = 1 rep @ 95%
Set 7 = 1 rep @ 98%+
Sets 8-10 = 1 rep @ 101%+
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The goal today is to find a 1 RM Snatch. Limit yourself to 3 misses.
SNATCH
WOD C
Every 2 min x 8 sets: (4 sets each alternating)
1) 5,5,3,3 Snatch grip push press + 10s Overhead hold on last rep
2) 3 Snatch pulls + 3-5 Snatch grip RDL w/3s negative (80-90% of RM Snatch)
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Build as needed on both movements to a heavy but quality set of each.
BTN SNATCH GRIP PUSH PRESS X 3
3 SNATCH PULLS + 3 SNATCH GRIP RDL’S
3 secs negative on RDL
ACCESSORY
2-3 rounds: rest as needed
10-15/leg Single leg banded good morning (or 20-30 banded GMs)
12-15 Double DB/KB bent over rows
16-20 Alt. front / side delt raises
