WARM UP – MOBILITY
Dynamic hip and shoulder rotations and warm-ups
Dowel dislocates and overhead / thoracic mobility work
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Tech: Power snatch and Snatch grip push press with dowel and/or empty barbell
WOD A
5 POWER SNATCH + 5 SNATCH GRIP PUSH PRESS
Complete as an unbroken set (touch and go power snatch)
In 17 mins complete 4-5 working sets, resting as needed.
Build to a heavy but smooth unbroken set.
If you are newer to snatching or inconsistent from the floor, then do the power snatches from the hang position.
WOD B
In remaining class time, work through 3-4 working sets of:
3 Halting snatch grip deadlifts + 3 Halting hang snatch pulls
20-25 Banded good mornings
25-30 Banded pull aparts
– rest ~90s between rounds
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– pause at the knee on each deadlift for 3s
– after the last deadlift, return back to the knee for a 2-3s pause on each hang snatch pull
