WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Dowel: dislocates, overhead squats, snatch warm-ups, and primer review
Snatch Primer: 3 sets: empty bar – light plates
3 Halting snatch pulls (pause at the knee for 2-3s)
3 Hang muscle snatch
3 Pause overhead squats
3 Hang snatch (1 power / 1 deep power / 1 squat)
– rest 45-60s between sets
WOD A
Every 2 min x 8 sets:
Sets 1-2: 1 power snatch, 1 squat snatch, 3 overhead squats
Sets 3-4: 1 power snatch, 1 squat snatch, 2 overhead squats
Sets 5-8: 1 power snatch, 1 squat snatch, 1 overhead squat
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Start at a light-moderate weight (~55-65%) and build as needed each set to a heavy but quality set of the complex.
POWER SNATCH, SNATCH, OVERHEAD SQUAT
WOD B
Every 90s x 10 sets: (5 sets each alternating)
1) 3 Pause snatch balance (build as needed maintaining speed under the bar and a solid hold/catch position)
2) 3 Snatch lift offs + 3 Snatch pulls (80-90% of max snatch)
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Partner up if possible and start on either movement
PAUSE SNATCH BALANCE X 3
Pause for 2-3 secs in the bottom of each rep
3 SNATCH LIFT OFF + 3 SNATCH PULLS
Pause for 2-3s at the knee cap on each lift off.
WOD C
In remaining class time, complete 3-4 rounds of:
3 Tall box jump 1.1.1 (rest ~5s between jumps)
12-16 Alternating seated dumbbell Arnold press
8-12 dowel banded straight arm lat push down @3,0,X,2
20-30 Banded kneeling crunch (heavy band)
– short rest between movements, 60-90s between rounds
TALL BOX JUMP X 3
