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

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