WARM UP – MOBILITY

Big dynamic joint warm-up

Overhead and squat mobility

OHS / Snatch Balace / Snatch technique work

WOD A

Snatch Primer: Keep weighs light and work on perfecting positions, footwork, and speed (empty bar – 50% max)

A1) Complete 3-4 sets of:

3 Halting snatch high pull (pause for 2-3s at the knee cap)

3 Hang muscle snatch

3 Pause snatch balance (hold the bottom position for 2-3s before standing up)

– rest 60-90s between sets –

WOD B

POWER SNATCH, SNATCH BALANCE, SNATCH

Complete 1 power snatch, lower the bar to behind the neck and perform 1 snatch balance. Drop/lower the bar and within 5-7s perform 1 full snatch.

Every 2 min x 8 sets:

Sets 1-3: 2 Power snatch + 2 snatch balance + 2 snatch (55-65%)

Sets 4-8: 1 + 1 + 1 (65-85% – build to heavy but smooth set)

WOD C

ENDERTON FRONT SQUAT COMPLEX

Complete 3 Front Squats:

1 with a 3s pause a the bottom +

1 with a double bounce out of the bottom +

1 regular front squat.

Every 2:30 x 6 sets:

1 Enderton front squat complex (Start at ~60% and build to a heavy set)

ACCESSORY

3 sets:

12-15 x Seated wide elbow dumbbell shoulder press

15-20 x Banded quad Squat (Air or light goblet, red band looped around a post and behind your knees)

15-20 x Barbell glute bridge/hip thrust

– rest as needed

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