WARM UP – MOBILITY
Big dynamic joint warm-up and stretch
Dowel dislocates and thoracic openers / activations
Overhead squat / Snatch / Primer / WOD A review
WOD A
Snatch Primer:
Every 2 min x 4 sets:
Sets 1&2: (Light weights 30-40%)
3 Halting snatch high pulls (pause for 2s at the knee)
3 Halting muscle snatch (pause for 2s at the knee)
3 Pause overhead squats (hold the bottom for 2s)
3 Pause Snatch balance (hold the bottom for 2s)
Sets 3&4: (Light-Moderate weights 40-55%)
1 Snatch Pull + 3 Position Snatch (High hang, knees, floor)
WOD B
SNATCH
POWER SNATCH
20 min to establish a 1RM or heavy single squat or power snatch
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If you are newer to lifting or feel like working on more reps for technique then spend 10-12 min building to a heavy single, then back off to 75-80% and complete 5-7 singles every 60-90s for the remaining time.
WOD C
EMOM x 16 (8 rounds each alternating)
1) 3 Deadlifts (Dynamic effort, 50-60% max + possible band tension for more experienced lifters, re-set each rep no t’n’g)
2) Rounds 1-4: 6-8 Seated wide elbow dumbbell shoulder press @3,0,X,1
Rounds 5-8: 6-8 Dumbbell bench press @3,0,X,1
ACCESSORY
3 rounds: rest as needed
12-15 GHD Hip extensions (add weight if possible)
12-15 Ab-wheel rollouts “or” 8-10 Strict toes to bar
15-20/side Standing oblique side bends (KB or DB)
