DATE – Tuesday
Warm-up) Quick dynamic stretch/joint prep:
Wrist/Shoulder circles
Hip Circles/Leg Swings
Tech) Snatch Drills w/PVC pipe or empty bar:
3 Rounds (Rest 10-20 secs between rounds):
3 x Hi-hang Power Snatch
3 x Hang Power Snatch
3 x Power Snatch
3 x Overhead Squat
3 x Pressing Snatch Balance
3 x Snatch Balance
1 x 3-position Snatch (Hi-hang, above knee, full)
WOD A) 7×1 3-position Snatch (Hi-hang, above knee, floor):
*7 mins to get to starting weight then perform 1 set every 90 secs (on the clock).
**Focus 100% on PERFECT mechanics before you add load to the bar. 20 burpee penalty for failing a set because you prioritized weight over technique. Start at approx. 60-65% of 1RM Snatch and build if form allows.
WOD B) Alternating Tabata – 16 Rounds total:
KB Swings 32/24kg
Pushups
*Score = total reps
