WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
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Barbell warm-up/Primer: review w/ empty bar, then 2 sets on your own w/ light plates:
3 position muscle snatch
3 overhead squats
3 position power snatch
3 drop snatches
WOD A
Every 3 min x 5 sets:
3 position snatch (high hang, knees, floor) + 3 Overhead squats
(Snatches may be power or squat today)
Start ~55-60% of 1RM and build as needed, but keep technique and positioning your main priority over heavy weights.
*3 Position Snatch + 3 Overhead Squats*
High Hang – Knees – Floor
*You may drop and reset for floor rep
WOD B
EMOM x 15: (5 rounds each)
5,4,3,3,3 Snatch grip deadlifts* @4,1,1,1 (Heavy loading – 100%+)
5,4,3,3,3 Behind the neck snatch grip push press* (Building / heavy but smooth)
3 Seated tall box jumps (1.1.1)
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*Building heavier/higher than the 5’s from July 19th
*Snatch Grip Deadlift x 3*
*BTN Snatch Grip Push Press x 3*
*Seated tall box jump x 3*
WOD C
In remaining class time complete 3 rounds:
(Short rest between movements, 60-90s between rounds)
8-10 Supinated bent over rows
16-20 Alt. Front + Lateral delt raises
20-30 Banded good mornings
*Bent Over Row x 8*
