WARM UP – MOBILITY

1) On the spot running, high knees, jumping drills etc.

2) Dynamic full body warmup, rotator cuff warmups with light plates

3) BB snatch warmup

WOD A

SNATCH X 2

1) E2.5MOM x 4 sets:

2 Snatch pulls

2 Snatch balances

2 Hang snatches

– Treat these first 4 sets as warmup / technique primer; build as needed but don’t go too heavy

— rest, recover, reset for a few mins —

2) E2.5MOM x 4 sets:

2 Snatches

– Build to a heavy snatch double for the day but keep technique the priority, ideally no missed reps

– Reset between reps

WOD B

SNATCH GRIP DEADLIFT X 5

In the remaining time in class, build to a heavy set of 5 snatch grip deadlifts over approx. 4 sets – follow each set of deadlifts with 15-20 Supinated band pull-aparts

You can use lifting straps if you have them

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