WARM UP – MOBILITY

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

Dowel dislocates, overhead squats, snatch warm-up drills and WOD A review.

WOD A

Snatch Primer: light weights, focus on positions and form over load

A1) Every 90 seconds x 3 sets:

3 Snatch grip push press + 3 Overhead squats + 3 Snatch Balance

Then;

A2) Every 90 seconds x 3 sets:

3 Halting snatch deadlifts (pause at the knee for 2-3s) + 3 low hang muscle snatch + 3 high hang snatch

WOD B

Every 2 min x 10 sets: Snatch

Set 1: 2 reps @ 65%

Set 2: 2 reps @ 70%

Set 3: 1 rep @ 75%

Set 4: 1 rep @ 80%

Set 5: 1 rep @ 85%

Set 6 = 1 rep @ 90%

?Set 7 = 1 rep @ 95%

Sets 8-10 = 1 rep @ 95-101%+

The goal today is to find a heavy single or new 1RM Snatch.

SNATCH

WOD C

Every 2 mins x 8 sets: (4 sets each alternating)

C1) 3 Snatch pulls w/ 4s controlled negative on each rep (85-100% of max snatch)

C2) 3 BTN snatch grip push press + 1 Pause overhead squat (3-5s)(Build to a heavy / quality set)

SNATCH PULL 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

2-3 rounds: rest as needed

12-15 GHD Hip extensions (weighted if possible)

12-15 Lu raises (lateral raise to overhead)

12-15 Ab-wheel rollouts

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