WARM UP – MOBILITY
*Grab out a dowel and empty barbell
Big dynamic joint warm-up
Pre-squat hip openers, dowel dislocates and thoracic openers
Overhead squat and Snatch technique drills. (High hang, Hang and Floor)
WOD A
HIGH HANG SNATCH X 3
Bar should go no lower than pockets and your torso should remain vertical or near enough
HANG SNATCH X 2
SNATCH
EMOM x 17 mins:
EMOM x 5: 3 High hang snatch (55-65%)
– rest 1 min –
EMOM x 5: 2 Hang snatch (70-80%)
– rest 1 min –
EMOM x 5: 1 snatch (80-90%)
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You may build as needed, or stay at a good working weight throughout each 5 min EMOM.
The goal at the end is to hit some good quality heavy singles without going to failure. (This is not a 1RM test!)
WOD B
DOUBLE UP
Complete AMRAP in 8 mins:
2 – 4 – 6 – 8 – 10… con’t of:
Double DB snatch (50/35) (one head of each DB to the floor)
Double DB front squat
Dumbbell push-up + renegade row (1 = push-up + Row R + Row L
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Choose a DB weight where all movements are safe and smooth and you can keep moving.
Score is last completed round # + extra reps.
