MONDAY – SNATCH + PRESSING (90 min)
Pre-Warm-up (15 min):
500m row light pace
Shoulder mobility:
15 x band pull-aparts (3 sets)
10 x shoulder dislocates with band
10 x arm circles each direction
10 x scapular push-ups
10 x wall slides
Hip mobility:
10 x hip circles each leg
10 x controlled hip flexor stretch each side
10 x supine hip rotations each side
Back mobility:
Cat-cow flow 10 reps
Bird dog 8 each side
Warm-up (15 min):
500m row moderate pace
10 x PVC pass throughs
10 x arm circles forward/backward
Snatch progression with PVC:
10 x OHS position
10 x behind neck press
10 x snatch balance
Strength/Skill (30 min):
Snatch Pull: 4×3 (focus on start position and bar path)
Build to 75% of snatch 1RM
Power Snatch: 4×2
Build to 70-75% of 1RM
Strict Press: 3×5 @70-75% 1RM
Focus on full lockout
WOD (20 min):
“The Triangle” 3 Rounds For Time:
400m Run
21 KB High Pull (moderate weight)
15 Pull-up
12 T2B (scaled to knee raises if needed)
Cool-down (10 min):
400m row light pace
Shoulder mobility flow:
30s child’s pose
30s downward dog
30s thread the needle each side
Final stretching sequence (30-40s each):
Doorway pec stretch
Cross-body shoulder stretch each side
Overhead triceps stretch each side
Kneeling lat stretch each side
Forward fold (hamstring stretch)
Figure 4 stretch each side
Spinal twist each side
Prone thoracic extension hold