MONDAY – SNATCH + PRESSING (90 min)
Warm-up (15 min):
- 500m row
- 2 rounds:
- 10 pass-throughs with PVC
- 8 strict press with PVC
- 8 OHS with PVC
- 30s hollow hold
- Snatch technique with PVC:
- 10 muscle snatch
- 10 snatch balance
- 10 OHS
Strength/Skill (30 min):
- Power Snatch: 5×2 @70-75% 1RM
- Focus on bar path
- Rest 2 min between sets
- Push Press: 4×5 @70-75% 1RM
- Focus on bar path and lockout
- Rest 2 min between sets
WOD (25 min):
“The Pyramid” For Time:
- 21-15-9:
- KB Swings (American)
- DB Power Snatch (alternating)
- Push Press (40% 1RM)
- 500m Row
Cap time: 20 min
Mobility (20 min):
Shoulder/Thoracic Focus:
- Thoracic Series (30s each):
- Foam roller extensions
- Wall slides with band
- Cat-cow with thoracic emphasis
- Book openers each side
- Shoulder Series (30s each):
- Cross-body stretch
- Behind head tricep stretch
- Doorway pec stretch
- Wall slides with active retraction