WARM UP – MOBILITY
Full body dynamic joint warm-up
Band dislocates, diagonal pull aparts, upright rows, snatch grip presses
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2 rounds: swap w/ partner as needed
– 60s Frog stretch / 30s/side Low lunge hip openers
– 60s Weighted dowel cross-bench pull-overs
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Snatch warm-up and review snatch primer w/ dowels and empty barbell
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Snatch Primer: 3 sets w/ empty bar – light weight
3 Halting Snatch pulls (pause at the knee for 2s)
3 Hang muscle snatch
3 Overhead squats
3 Snatch Balance (1 power / 1 deep power / 1 full squat)
– rest ~45-60s between sets –
WOD A
Every 2:30 min x 8 sets: Power Snatch + Hang squat snatch
Sets 1-2: 2 reps @ 60-65% (of 1RM power snatch)
Sets 3-4: 2 reps @70-75%
Sets 5-6: 1 rep @80-85%
Sets 7-8: 1 rep @90-95%
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For the 2 reps (set 1-4) repeat the complex twice. Power snatch + hang snatch, drop/reset Power snatch + hang snatch.
POWER SNATCH + HANG SNATCH
WOD B
In remaining class time build to a heavy set of:
1 snatch grip push press, 1 snatch balance, 1 overhead squat
SNATCH GRIP PP, SNATCH BALANCE, OH SQUAT
1 Snatch grip push press, 1 Snatch balance, 1 Overhead squat
Optional Conditioning
10 MIN MAX CALORIE ECHO BIKE
— or —
10 MIN MAX CALORIE SKI ERG
