MONDAY – SNATCH + PRESSING (75 min)
Warm-up (15 min):
500m row
10 x shoulder dislocates with PVC
10 x arm circles forward/backward
Snatch mobility with PVC:
10 x OHS position
10 x behind neck press
10 x snatch balance
Strength/Skill (25 min):
4 x 3 Snatch Pull (focus on start position)
5 x 2 Power Snatch (build to 70%, emphasis on high receiving position)
WOD (20 min): For Time:
21 x DB alternating snatch
21 x push-ups
150m run
15 x DB alternating snatch
15 x push-ups
150m run
9 x DB alternating snatch
9 x push-ups
150m run
MOBILITY FLOW (5-7 min):
90 sec pigeon pose (each side)
10 x cat/cow flow
10 x bird dog alternating sides
10 x supine spine twist each side
30 sec child’s pose
10 x hip circles each side
60 sec frog stretch
10 x controlled forward fold to stand