WARM UP – MOBILITY
1) Dynamic warmup + banded shoulder warmups
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2) BB snatch warmup
WOD A
HANG SNATCH PULL + HANG SN + SN PULL + SNATCH
20 mins to work technique / build to a heavy set in the complex
WOD B
5 SNATCH LIFT-OFFS W/PAUSE
Snatch deadlift the bar to above the knees, pause for 3 secs and return to the floor x 5 reps
Focus on sweeping the bar in with lats and maintaining hamstring tension
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In the remaining time in class, complete 4-5 super sets of:
5 snatch lift-offs w/pause
15-20 Band pull-aparts
– rest 2-3 mins –
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– Build as heavy as technique allows. Use lifting straps if you have them
