WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

Tech/review: OHS, Snatch pull, hang snatch, full snatch

WOD A
15 mins to build slowly to a heavy but quality set of:
1 snatch pull, 1 hang snatch, 1 snatch

snatches may be power or squat but a full squat snatch is preferred.

SNATCH PULL, HANG SNATCH, SNATCH
You may drop and re-set between the hang snatch and snatch

WOD B
EMOM x 15 (5 sets of each)
1) 3 BTN snatch grip push press + 1 pause overhead squat
2) 3 Snatch grip deadlifts

3) 3 tall box jumps

Build on each movement as needed
Partner up with someone of similar strength to share 2 barbells/box, or get out a second bar on the rack as needed.
SNATCH GRIP DEADLIFT X 3
TALL BOX JUMP X 3
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

ACCESSORY
Crossover Symmetry “Plyo” workout
After every 2 movements complete 12-15 GHD hip extensions (weighed if possible, 3 or 4 sets)

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