WARM UP – MOBILITY
Big dynamic joint warm-up + stretch out
Overhead squat + Snatch warm-up drills
Review WOD A positions 3 + 2 position Snatch.
WOD A
SNATCH
Every 2 min x 10 sets:
Sets 1-3: 3 position snatch (high hang, knees, low hang – touch and go set) (55-65%)
Sets 4-6: 2 position snatch (low hang, floor – you may drop between lifts) (70-80%)
Sets 7-10: 1 snatch (85-95% building or across – go by feel on these)
WOD B
SNATCH PULL X 3
Every 2 min x 5 sets
85-100% of 1RM Snatch – building
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.
15 min to build to a moderately heavy set and complete 3-4 working sets at the same weight.
Working sets should be heavy, but with no loss of position on any reps.
ACCESSORY
3 rounds for quality: Rest as needed
6-8/side x Half kneeling DB Filly press (KB racked on non working side)
8-10/side x Parallette plank supported DB/KB row
8-10 x Strict toes to bar
