WARM UP – MOBILITY
Hip opener sequence from all fours: 5 x lateral knee raises, hip circles each way, lateral straight leg raises, bird dogs (complete all on one side then switch
Windshield wipers
Hip opener lunge
Banded dislocates & shoulder warmups (work some sotts press & OHS)
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3 Sets at fast pace:
8-10 Plate GTO
4-6 Tuck jumps
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BB snatch warmup for WOD A
WOD A
Start very light and build as needed, but focus on technique over weight
Every 2 min x 6 sets:
Sets 1-3:
5 Snatch press from receiving position + 5 Pause Overhead squats (hold the bottom for 2-3s)
Sets 4-6:
3 Hang muscle snatch + 3 Pause snatch balance (hold the bottom for 2-3s)
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For the snatch press, work from the best/lowest position possible. If you can’t get down close to a squat position to press, then try raising your heels or squatting to a bench or low box and pressing from there.
WOD B
HANG SNATCH PULL + HANG SN + SN PULL + SNATCH
– In the remaining time in class, work technique / build to a heavy set in the complex
– You may drop and reset after hang snatch
ACCESSORY
2-3 Sets, easy pace:
8-10 Crossover ‘Victory’ raises w/4 secs negative
12-15 Banded trunk rotations /side
