WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
Muscle snatch / Snatch balance / Hang snatch technique review and warm-ups
WOD A
3 MUSCLE SNATCH + 3 SNATCH BALANCE
Every 2 min x 5 sets:
3 muscle snatches + 3 snatch balance (pause for 2-3s in the bottom of each)
Start light and build as needed
WOD B
HANG SNATCH X 2
E2MOM x 8 sets:
2 Hang snatches (Bar from the knee cap or just above)
Start at ~60-65% and build as needed. Prioritize quality movement and consistency over going too heavy.
WOD C
3 sets:
8-10 Behind the neck snatch grip strict press
12-15 Banded wide grip strict pull-ups
15-20 V-ups / Tuck-up (or GHD sit-ups)
- rest 60-90s between sets
