WARM UP – MOBILITY
1) On the spot running, high knees, jumping drills etc.
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2) Dynamic full body warmup, rotator cuff warmups with light plates
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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
