WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Dowel: dislocates, muscle snatch, overhead squats, snatch drops, scarecrow snatch ect.
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Snatch primers: 3 sets of each: Empty bar – light plates, build as needed but keep it light and fast.
1) 1 Snatch pull + 1 Muscle snatch from: High hang, Knees, Floor (6 reps total)
2) 3 x Drop snatch + Pause overhead squat
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Review and warm-up 3 position snatch
WOD A
Every 2 min x 8 sets:
3 position snatch (High hang, Knee cap, Floor)
– Start light and build as needed to a heavy but quality set
– Complete the first 3 sets as an unbroken complex.
– Last 5 sets you may drop and reset after the hang snatch
3 POSITION SNATCH
WOD B
Every 90s x 10 sets: (5 set each alternating)
1) 5 Floating snatch deadlifts @3,0,1,1
2) 3 Pause Overhead squats (hold the bottom or each reps for 2-3s)
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Build as needed on each movement (deadlifts will be harder that 2 weeks ago)
Pause OHS, build heavier that the 5’s 2 weeks ago (measure added for reference
Start on either movement and alternate
SNATCH DEADLIFT X 5
PAUSE OVERHEAD SQUAT X 3
Pause for 2-3s at the bottom of each rep
PAUSE OVERHEAD SQUAT X 5
Pause for 2-3s at the bottom of each rep
WOD C
In remaining class time, complete 3 sets of:
8-10 Single arm DB or KB push press + 100ft overhead carry / side
20-30 DB plank drag throughs (10-15/direction)
15-20 Single leg straight leg raise + hip lift off bench
– rest 60-90 between rounds
