WARM UP – MOBILITY

Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

Dowel: dislocates, muscle snatch, overhead squats, snatch drops, scarecrow snatch ect.

Snatch primers: 3 sets of each: Empty bar – light plates, build as needed but keep it light and fast.

1) 3 High hang snatch pull + 3 low hang muscle snatch + 3 Pause OHS

2) 5 Drop snatch

3) 3 Tall snatch

WOD A

Every 2:30 x 6 sets:

2 High hang snatch + 2 hang snatch

Start at a light-moderate weight and build as needed to a heavy but quality set of 4 unbroken reps

2 HIGH HANG SNATCHES + 2 HANG SNATCHES

WOD B

Every 2 x 8 sets: (4 set each alternating)

1) 5 Snatch deadlifts @4,1,1,1

2) 5 Pause Overhead squats (hold the bottom or each reps for 2-3s)

Build as needed on each movement

Start on either and alternate

SNATCH DEADLIFT X 5

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 BTN Snatch grip shoulder press

12-15 DB or KB Seal rows (off elevated benches)

20-30 Band pull aparts

– rest ~90s between sets

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