WARM UP – MOBILITY
Big dynamic full body warm up
Overhead / Thoracic / Hip / Ankle mobility (coaches choice)
—
Snatch tech / warm-up with dowel or empty barbell
Then;
3 sets of: (empty barbell or light primer weights)
3 Snatch pull
3 Muscle snatch
3 Hang power snatch (3s hold in receiving position)
3 Snatch balance (3s hold in receiving position)
WOD A
POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
A1) 18 mins to build to a max in the complex:
1 Power Snatch, 1 Hang Squat snatch, 1 Overhead squat
—
A2) E2.5MOM x 3 sets:
1 set of the complex @ 85-90% of A1
WOD B
SNATCH PULL X 5
BTN SNATCH GRIP PUSH PRESS X 5
E2MOM x 8 (4 sets of each):
1) 5 Pause snatch pulls
2) 5 Pause BTN snatch grip push press
—
Snatch pull: pause at knees for 2s each rep
PP: pause in the locked out overhead position for 2s on each rep
WOD C
EMOM x 9 (3 sets of each alternating)
1) 8-10 Dumbbell Arnold press (seated or standing)
2) 8-10 Barbell bicep curls
3) 8-10 Strict toes to bar / hanging straight leg raise
ACCESSORY
Mobility work of your choice
Crossover Symmetry “Recovery” or “Iron Scap”
