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