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: complete 3-4 unbroken sets:
3 slow pull muscle snatch
3 Low hang power snatch (pause for 2s in the catch)
3 High hang squat snatch (pause for 2s in the bottom/receiving position)
(Light-moderate warm-up weights)
WOD B
SNATCH
Every 2 mins x 10 sets
Sets 1-3: 3 snatches @ 55-65%
Sets 4-6: 2 snatches @ 70-80%
Set 7-10: 1 snatch @ 85-95%
WOD C
3 BTN SNATCH GRIP PUSH PRESS + 3 OVERHEAD SQUATS
3 SNATCH LIFT OFF + 3 SNATCH PULLS
Pause for 3s at the knee cap on each lift off.
Every 2 min x 8 sets (4 sets of each alternating)
1) 3 Behind the neck snatch grip push press + 3 overhead squats
2) 3 snatch lift off (to the knee cap, pause for 3s) + 3 Snatch high pulls
ACCESSORY
3 rounds: rest as needed
8-10 Cuban rotations (3s negative)
8-10 Strict toes to bar (3s negative)
30-40 Banded good mornings
