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)
