WARM UP – MOBILITY
Dowel shoulder / thoracic openers
Pre-squat hip openers
Overhead squat + Snatch warm-up drills
WOD A
SNATCH X 2
Every 2 min x 6 sets:
Sets 1-3: 3 reps @ 65-75% of 1RM
Sets 4-6: 2 reps @ 75-80%
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Treat these as 3/2 quick singles, rest 5-7s between lifts
Ideally a full snatch, but if mobility restricts then a power snatch is permitted.
Athletes newer to Olympic lifting, scale to 5, 5, 5, 3, 3, 3 Hang Snatch
WOD B
POWER SNATCH / OVERHEAD SQUAT / BOX JUMP
Complete 5 rounds for total reps:
2 min AMRAP / 2 min Rest:
5 x Power Snatch (115/75lb)
5 x Overhead Squat
5 x Box Jump (30/24″)
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Record total reps for each 2 min segment (15/round) and then total for final score.
Big classes, partner up an alternate so that everyone gets their own box.
ACCESSORY
1) 3 sets of 8-10/side Powell raise @3,0,3,0
2) 3 sets of 8-10/side Dumbbell external rotations @2,0,2,0 (elbow on knee bent 90)
3) 3 sets of 3 weighted Jefferson curls @5,10,5,2 (weight with barbell or KB, light if you are new to these)
– rest 60-90s between sets as needed
