WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A/Primer review
WOD A
Every 2 mins x 3 sets:
3 Halting snatch deadlifts (pause for 2s: mid shin, knee cap, high hang/power position)
3 Hang muscle snatch (from the knees)
3 Tall snatch (or high hang snatch with minimal dip/drive, work on pulling under)
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Empty bar to light primer weights
WOD B
Every 2:30 x 6 sets: (15 mins)
Snatch 1.1. (Drop and reset between lifts)
Aim to start at 65-70% build to a heavy but consistent double
*Snatch x 2*
WOD C
Every 90s x 8 sets (4 sets of each, 12 mins)
C1: 3 Behind the neck snatch grip push press + 3 Overhead squats
C2: 5 Seated tall box jumps
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Build as needed on both movements
*3 BTN snatch grip push press + 3 Overhead Squats*
*Seated Tall Box Jump x 5*
