WARM UP – MOBILITY

Full body warm-up and hip, shoulder, and thoracic mobility work (Snatch prep)

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

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