WARM UP – MOBILITY
Agility ladder + dynamic stretches
–
Banded shoulder warmups
Core warmups
BB Snatch warmup
WOD A
SNATCH X 3
In 20 mins, build to 75-80% of your 1RM Snatch, then:
Complete 3-4 sets of 3 Snatches
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– Rest ~5 secs between reps, 2-3 mins between sets.
– The goal is consistent technique across the 3 reps, not to set a 3RM.
– If you are not newer to lifting or less consistent from the floor then perform 3-5 Hang Snatches instead.
WOD B
OVERHEAD SQUAT X 5
In the remaining time in class, work 4-5 sets of 5 overhead squats @ 3211 tempo
—
– Focus on perfect position and tempo
– Only go as low as mobility allows – squat to a bench/box if needed
ACCESSORY
1) 2-3 sets:
2 UB Turkish get-ups /side
—
2) 1-2 sets:
10-15 Banded ext. rotations from rig /side
