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-up drills and WOD A+B review.
WOD A
Every 90s x 4 sets: Start very light or empty barbell and build slowly to a moderate but smooth set of:
3 muscle snatches + 3 snatch balances
3 MUSCLE SNATCH + 3 SNATCH BALANCE
WOD B
16-18 min to build to a moderate – heavy set of: (Aim for 70-75% of 1RM)
1 Segmented snatch deadlift + 3 position snatch
(If your legs are too sore from Chelsea on Saturday, you may choose to power snatch instead of squat)
SEGMENTED SNATCH DEADLIFT + 3-POSITION SNATCH
– Segmented DL: 2 sec pause just off floor, knees, high hang
– 3-pos: from high to low in each of the positions from DL
– No dropping bar between reps, complete as an UB complex
WOD C
Every 2 min x 8 sets: (4 of each superset alternating)
1) 3 Halting snatch pulls (75-85%) + 3 Seated tall box jumps (1.1.1)
2) 8-10 BTN snatch grip press + 12-15 Lu Raises (light plates or DB’s)
HALTING SNATCH PULL X 3
Pause at the knees for 2-3 secs each rep
ACCESSORY
75-100 Band pull aparts
75-100 Hollow rocks
75-100 Banded good mornings
– complete each in as few sets as possible with good form
