WARM UP – MOBILITY

Dynamic hip and shoulder rotations and warm-ups

Dowel dislocates and overhead / thoracic mobility work

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

– 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

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