WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
—
2 sets of each: dowel, empty bar, or add a light plate if more experienced: rest ~30s between sets
1) 3 snatch deadlifts + 3 hang muscle snatch + 3 overhead squats
2) 3 snatch pulls + 3 hang power snatch + 3 snatch balance
3) 3 position snatch (one high hang / one low hang / one floor)
WOD A
SNATCH X 3
In 18 mins build to ~70-75% of your 1RM snatch, then complete 3-4 sets of: Snatch x 3
Rest 5-7s between reps, ~2min between sets.
The goal is to build consistent technique across the 3 reps, not to sets a 3RM.
If you are not newer to snatching or less consistent from the floor then perform 3-4 Hang snatches instead.
WOD B
In remaining class time, build to a heavy but consistent set of each movement.
Partner up and start on either movement, rest as needed:
SNATCH BALANCE X 3
HANG SNATCH PULL X 5
ACCESSORY
3 sets:
12-16 Alt. KB gorilla rows
12-16 Alt dumbbell shoulder press
12-15 GHD Hip extensions + ME Sorensen hold
– rest 90s-2min
