WARM UP – MOBILITY
Big dynamic stretch
Snatch warmup w/BB

WOD A
10 mins, 3-4 sets as a technique primer, keep weights light:
2 Segmented snatch grip deadlifts (2 sec pause: 2″ from floor, knees, high hang
2 Snatch pulls
2 Muscle Snatches
2 Snatch balance

WOD B
PAUSE SNATCH X 2
Pause at knees for 3 secs each rep
B1) 15 mins to build to a heavy pause snatch double

B2) E2.5MOM x 5 sets:
2 Pause snatches @ 85-90% of B1

WOD C
BTN SNATCH GRIP PUSH PRESS X 5
E3MOM x 5 super sets:
5 BTN snatch grip push press
10 Pendlay rows

ACCESSORY
3 sets:
8-10 Cuban rotations
8-10 Bent over rear delt flies
8-10 Crossover snow angels

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