WARM UP – MOBILITY
Dynamic hip and shoulder rotations / activations / stretches
Light plate delt raises, cuban rotations, trap 3 raises
Tech/warm-up, dowel or empty barbell: Power snatch, Overhead squat, Drop snatch
WOD A
Every 2:30 x 5 sets:
3 Drop snatch* + 3 Pause overhead squats (2-3s hold in the bottom)
– Build from light to moderate weight, focus more on speed under the bar, footwork, and perfecting your receiving position over heavy weights.
*Drop snatch: Like a snatch balance, but with no dip and drive. Stand tall (flat footed or on toes), then drop fast and punch under the bar.
*3 Drop snatch + 3 Pause overhead squats*
WOD B
*Avalanche*
Complete for time:
30 Power Snatch (115/85)
30 Overhead squats (115/85)
30 Burpees over the bar
—
Weight should be “moderate” to allow and encourage some sets of touch and go snatch, and sets or 8-10+ overhead squats.
Scale/Sub OHS to front squats as needed to keep good squat form and depth.
ACCESSORY
2-3 rounds:
8-10/side Trap 3 raise
8-10/side Powell raise
15-20 Banded face pulls
– and/or –
Crossover Symmetry: Iron Scap or Recovery
