WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
Dowel dislocates, overhead squats, snatch warm-up/primer drills and WOD A+B review.
SNATCH PULL, HANG SNATCH, SNATCH
You may drop and re-set between the hang snatch and snatch
Every 2 min x 8 sets:
Snatch pull, Hang snatch, Snatch
Start light – moderate (55-60%), and build to a heavy but quality set (80-90% based on feel)
5 BTN SNATCH GRIP PUSH PRESS + 5 PAUSE OHS
Pause for 2s at the bottom of each rep
Every 3 min x 5 sets:
5 Behind the neck snatch grip push press + 5 pause overhead squats
Build as needed, but fine to keep it relatively light and work on great positions vs heavy weights.
In remaining class time, complete 3-4 rounds.
5 Seated tall box jumps (rest 3-5s between jump, tall but safe height)
6-8/arm Half kneeling dumbbell Arnold press
10-12/arm Staggered stance single arm bent over rows
12-15 Ab-wheel or barbell rollouts
– short rest between movements, 90s-2min between rounds