WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
Technique primer:
3 Sets w/empty BB or light plates:
3 Pause snatch pulls
3 Pause muscle snatches / pause power / pause snatches
3 Pause snatch balance (start in power landing and get lower each set)
- rest 45-60 secs –
WOD A
PAUSE SNATCH X 2
Pause at knees for 3 secs each rep
E2MOM x 7 sets:
Sets 1-3: 3 Pause snatches
Sets 4-7: 2 Pause snatches
- Start fairly light (50-60%) and build as technique allows. Prioritize position and pause over build to heavy
WOD B
PAUSE SNATCH BALANCE X 3
Pause for 3 secs in the bottom of each rep
In the remaining time in class, work through 4-5 sets of pause snatch balance, focusing on consistent position with each rep
