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

A2: Every 90 seconds x 3 sets:

3 Snatch deadlifts + 3 low hang muscle snatch + 3 high hang snatch

WOD B

Every 2 min x 10 sets: Snatch pull + Hang snatch + Snatch

Reset after the hang snatch, not an unbroken complex

Start light-moderate or ~55-60% of 1RM snatch and build by feel to a heavy set or aim for ~85-90% of 1RM

SNATCH PULL + HANG SNATCH + SNATCH

WOD C

Every 2 min x 4 sets:

5 Snatch deadlifts w/ 3-4s controlled negatives (reset for each rep)

Start at WOD B finish weight and build as needed

SNATCH DEADLIFT X 5

WOD D

Every 3 min x 5 sets:

3 Snatch grip push press + 3 Overhead squats (build as needed to a heavy set)

– rest 10-15s –

5 Tall box jumps (build to a tall but safe height, rest ~5s between jumps

3 BTN SNATCH GRIP PUSH PRESS + 3 OVERHEAD SQUATS

TALL BOX JUMP X 5

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