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
