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 min x 4 sets:
3 position power snatch: high hang, knees, floor
– 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 Power Snatch*
WOD B
18 min to build to a heavy single power snatch
*Power Snatch x 1*
WOD C
In remaining class time complete 3-4 working sets: rest as needed between movements and rounds.
6-8 Behind the neck snatch grip strict press
12-16 Alt. KB Gorilla rows
15-20/side Standing banded trunk rotations
