WARM UP – MOBILITY
Big dynamic stretch
OHS/snatch warmup
WOD A
10 mins to build over 4 sets as a technique primer:
5-5-3-3 muscle snatches
5-5-3-3 tall-ish box jumps
-Go straight from last snatch into box jumps, then rest 60-90 secs
WOD B
SNATCH PULL + HANG SNATCH + SNATCH
E3MOM x 5 sets:
-1 set of the complex @ 70-80% of 1RM snatch
-Warmup to approx. 70% and then start first working set, adding only if technique allows, don’t go to failure
WOD C
PAUSE SNATCH BALANCE X 2
3 secs pause in the bottom of each rep
E2.5MOM x 6 sets
3-3-3-2-2-2 pause snatch balance (3 secs in the bottom of each rep)
-Start at 60-70% of 1RM snatch and build as needed
ACCESSORY
3 sets:
8-10 SA upside down KB press + 50-100′ 90/90 carry
10-12 SA bent over rows
2-3 crossover iron scap exercises
