WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
Snatch technique and primer drills w/ dowel and empty barbell
WOD A
SNATCH
A1) 15 mins to build to a heavy single (doesn’t need to be a 1RM but if it’s feeling great go for it!)
– rest 3 mins –
A2) Every 90s x 5 sets: 2 Snatches @ 70-80% of your heavy single today.
WOD B
In remaining class time, complete 4-5 sets of:
3 Snatch pulls
– rest 60-90s
3 Overhead Squats
– rest 60-90s
—
Build to a heavy but consistent set of each movement.
SNATCH PULL X 3
OVERHEAD SQUAT X 3
ACCESSORY
3 sets: rest as needed
8-10/side Weighted Russian box step-ups (Single DB/KB on working side front rack)
8-10 Cuban presses w/3-4s negatives (wt/ dowel w/ plates or light BB)
