WARM UP – MOBILITY
Pull out a dowel, empty barbell, and a pair of light plates
Dynamic joint rotations and hip opener / overhead stretches
Light plate shoulder warm-ups (delt raises, cuban rotations, ATYT’s etc.)
Warm-up/Tech Power snatch + overhead squat w/ dowel + empty barbell
WOD A
3-4 mins to warm-up, then:
Every 2 min x 8 sets: (~20 mins total)
Sets 1-2: 3 power snatch + 3 overhead squats
Sets 3-4: 2 power snatch + 2 overhead squats
Sets 5-8: 1 power snatch + 1 overhead squats
Build as needed from a light-moderate weight for the 3’s to a heavy set of 1+1
Keep the power snatches unbroken “touch and go” or quick re-set, but no dropping between reps
Athletes newer to snatching may sub to hang power snatches and/or keep the reps at 3+3 each set and weights lighter
POWER SNATCH, OVERHEAD SQUAT
WOD B
SWEETEST PIE
Complete 3 rounds for time:
90 Doubleunders (90s-2min max)
30 – 20 – 10 Overhead squats (increase load each set)
30 – 20 – 10 Toes to bar
Rx: 75/55 – 95/70 – 135/95
Scale to 3 suitable loads, or keep the same light weight across as needed.
Sub to front squat if your OHS is not safe/stable.
15 min time cap
ACCESSORY
2-3 sets of:
8-10 Cuban presses (weighted dowel or light BB)
15-20 Banded lat push downs (loop band(s) from a p/u bar around a dowel and press down to your hips w/ straight arms)
rest 60s between sets –
Then;
2-3 sets of:
8-10/side ext. rotations (seated w/ elbow on knee)
8-10/side Trap 3 raise
rest as needed
