WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

Technique / Barbell warm-ups: review snatch primer drills with dowel + empty barbell

WOD A
Complete 3 snatch primer sets of:
3 Halting snatch pulls (pause at the knee for 2-3s)
3 Hang muscle snatch
3 Snatch balance (2-3s pause in the catch)
3 Snatch (2-3s pause in the catch)

  • rest 60-90s between sets –

WOD B
E2MOM x 7 sets:
Sets 1-3: 2 x Snatch Pull + Snatch (complete, drop/re-set and repeat)

Set 4-7: 1 x Snatch pull + Snatch

  • Hold on to the bar after the pull, lower on tensions and complete the full snatch touch and go, or with a quick pause and re-tension.
  • Start light (approx. 50% of 1RM), focus on dialling in your mechanics in the early sets, priming yourself to get heavier by the end (80-90%)
    SNATCH PULL + SNATCH

WOD C
In remaining class time, complete 3-4 working sets:
8-10 BTN snatch grip strict press
12-15 Bent over revers flys (light plates or DBs)
20-30 Russian twists

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