WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
Technique primer:
3 Sets with an empty bar or light plates:
3 Pause snatch pulls
3 Pause snatches (muscle / power / squat)
3 Pause snatch balance (power / deep power / squat)
- rest 45-60 secs –
Pause for 2-3s at the knee on the pulls/snatches and 2-3s in the receiving position on the Snatch balance
WOD A
SNATCH LIFT OFF + SNATCH X 2
Perform a snatch lift off (from the floor to your knees), hold for 2-3s, then return to the floor and perform a full snatch.
Repeat sequence for a second rep.
Every 2 min x 8 sets:
Snatch lift off + Snatch x 2
Start at a light-moderate weight and build slowly as consistent technique allows.
WOD B
SNATCH BALANCE
In remaining class time, build slowly to a heavy single snatch balance
Aim to hit your snatch 1RM or above
