WARM UP – MOBILITY
Hip, thoracic, shoulder circles + dynamic stretches (squat + overhead prep)
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Dowel dislocates, Overhead squats, Snatch balance, Snatch warm-up drills
Review WOD A and B complexes
WOD A
3 BTN SNATCH GRIP PUSH PRESS + 1 PAUSE OHS
Perform Push Press from your squat stance, after locking out your third rep descend into an overhead squat and pause for 3-5 secs in the bottom
Every 90s x 5 sets: 3 snatch grip push press + 1 pause overhead squat (3-5s)
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Build in weight, but nothing too heavy where there is any loss of position.
You should comfortably be able to lower the bar back to your shoulders.
WOD B
3 POSITION SNATCH
Every 2 min x 5 sets: 3 position snatch (high hang, low hang, floor – complete as a complex, no dropping the bar between lifts)
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Light – moderate weight across (55-65%) and work to perfect positions, speed and technique instead of going heavy.
WOD C
Every 4 mins x 3 sets:
5 x Snatch high pulls (touch and go, or quick re-set, no dropping, 75-85% of 1RM snatch)
5 x Tall box jumps (5 singles, rest 3-5s between jumps, tall but safe height)
8-10 x Jumping back squats (~25% of 1RM BS – light and explosive)
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10-15s rest between movements
Groups of 2-3, stagger by at least 30-45s
Rest remainder of the 4 min once completed
ACCESSORY
Crossover Symmetry: Plyo or Iron Scap
and/or
Work on mobility or weaknesses
