WARMUP/MOBILITY
(10-12 mins)
5 mins dynamic hips and thoracic

Banded squat/glute warmup
Band dislocates / Pec stretch / down dog
WOD A
7/13 FRONT SQUAT/BACK SQUAT
Complete 7 Front Squats, re-rack the bar and then complete 13 Back Squats after 2-3 breaths
In 17 mins perform 3 sets of: 7 Front Squats + 13 Back Squats
Complete all sets at 70% of your 1RM Front Squat (or ~5% hevier than last week), rest approx. 3 mins between sets.
If you did not complete this rep scheme last week, keep the working sets at 65% of 1RM
WOD B
3 POSITION POWER SNATCH
Every 3 min x 5 sets:
200/170m Row Sprint (must be no more than 60 secs); then:
3 position power snatch (Above the knees, below the knees (hang), floor (done as a t’n’g set)

-The goal of this workout is to complete Snatch complex immediately after row, don’t “game it” and try and rest a minute after your row before you pick up the bar, 10-15 secs max.
-Start at 50-60% of your max Snatch & increase as needed
-Score is heaviest weight achieved
-Stagger 2nd heat by 90 secs
COOL-DOWN
Couch stretch 1-2 sets of 1-2 mins per side
Pigeon pose 1-2 sets of 1-2 mins per side
Stretch anything else that needs it!