WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, thoracic, overhead etc.)
—
Barbell warm-up/Primer: review w/ empty bar, then 2 sets on your own w/ light plates:
3 Halting snatch pulls (pause at the knee)
3 Hang muscle snatch (low hang / knee caps)
3 Overhead squats
3 Tall Snatch (or high hang snatch)
WOD A
Every 2:30 mins x 6 sets: (15 mins)
Snatch + Hang Snatch
– Build as needed to a heavy but quality set (Aim for 80-85%)
*Snatch + Hang Snatch*
WOD B
Every 2 mins x 5 sets:
1 Snatch
– Work around 75–85%, or building from the weight used in WOD A as needed. Aim to make all five lifts with repeatable technique, ideally slightly heavier than 2 weeks ago, but this is not a 1RM test.
If WOD A was challenging, hold the same weight or reduce it slightly.
*Snatch x 1*
WOD C
Every 90 seconds × 9 sets (3 each alternating, 13.5 min)
C1: 8-10 Dumbbell Arnold Z Press
C2: 8-10 Chest-supported KB seal rows (raise benches on 12-20″ boxes)
C3: 8-10 Strict Toes to bar or leg raise
*DB Arnold Z Press x 8*
Record total combined weight of DB’s (2 x 50lb = 100lb score)
