WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
Barbell warm-up & WOD A review
WOD A
Every 2 mins x 4 sets:
3 Position Snatch + 3 Overhead squats
– From light to moderate weights, treat this as a positional and speed warm-up for WOD B.
Touch and go, or a quick drop and reset before the last snatch.
*3 Position Snatch + 3 Overhead Squats*
High Hang – Knees – Floor
*You may drop and reset for floor rep
WOD B
B1) 15 mins to build to a heavy but quality single snatch (Not a 1RM test, 2 failed reps max)
B2) Every 2 min x 3 sets:
2 Snatches (1.1. @ 80-85% of your heavy single across)
– The goal is to build consistency and hit every lift with good mechanics, choose your weight accordingly.
*Snatch x 1*
*Snatch x 2*
WOD C
In remaining class time complete 3-4 working sets: rest as needed between movements and rounds.
8-10 Behind the neck snatch grip strict press
8-10 DB or KB Seal rows @3,0,1,1 (put a bench up on 2 x 12″ boxes)
15-20/side Standing KB Cross Chop
