WARM UP – MOBILITY
Full body warm-up and hip, shoulder, and thoracic mobility work (Snatch prep)
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Warm-up/Tech: Snatch pull, overhead squat & 3 Position snatch work
WOD A
Snatch Primer: empty bar – light weight:
3 sets:
3 Halting snatch pulls (pause at the knee for 2s)
3 Hang muscle snatch (knees)
3 Overhead squats
3 Snatch balance
– Rest ~90s- 2 min between sets
WOD B
SNATCH
EMOM x 5: 3 High hang snatch (50-65%)
– rest 3 min
EMOM x 5: 2 Low hang snatch (65-75%)
– rest 3 min
EMOM x 5: 1 Snatch (80-90%)
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Build slightly each set, or pick a suitable weight across each EMOM and work on consistency at moderate weights.
WOD C
BTN SNATCH GRIP PUSH PRESS X 5
SNATCH PULL X 5
Every 2mins x 8 sets (4 each alternating)
C1) 5 Snatch high pull (75-80%)
C2) 5 Snatch grip push press (75-80%)
ACCESSORY
3 rounds: rest as needed
8-10 “WY negative” on Crossover symmetry
12-15 GHD Hip extensions (weighed if possible)
15-20 Weighted overhead plate sit-ups (anchored feet, no ab-mat)
