MONDAY – SNATCH TECHNIQUE + PRESSING (90 min)
Pre-Warm-up (15 min):
- Shoulder/Upper back:
- Band pull-aparts 3 x 15
- Shoulder dislocates 3 x 10
- Wall slides 3 x 10
- Push-up Foundation (25 total):
- 5 sets of 5 perfect push-ups
- 30s plank between sets
Warm-up (15 min):
- 500m row
- PVC warm-up:
- 10 OHS position holds
- 10 pass-throughs
- 10 snatch balances
- 3 rounds:
- 8 ring rows
- 5 push-ups (15 total)
Strength/Skill (30 min):
- Snatch Balance: 5×3
- Build to 65% of snatch 1RM
- Push-ups between sets (25 total)
- Muscle Snatch: 4×3
- Light weight, focus on shoulder stability
- Push-ups between sets (15 total)
WOD (20 min):
AMRAP 15:
- 6 DB snatch each arm
- 8 DB push press
- 10 ring rows
- 5 push-ups
*Total push-ups in WOD = 20
Cool-down (10 min):
- 400m row light pace
- Shoulder mobility flow:
- 60s child’s pose
- 45s each side thread the needle
- 60s downward dog
- 45s each side cross-body shoulder stretch