WARM UP/MOBILITY
5 mins running, dynamic stretches & jumping warmup drills
2 Rounds
Band dislocates / pull-aparts
8 light DB snatches per arm
2 Rounds
Band dislocates / pull-aparts
8 light DB snatches per arm
WOD A
EMOM x 8 sets
Power Snatch x 3
All sets at 65-75% – no heavier, keep reps smooth and fast
Can be TNG or singles
Can be TNG or singles
WOD B
E2MOM x 5 sets
2 Halting Snatch Deadlift + 1 Snatch Pull
3 secs pause at knees on deadlifts only
80-100% of Snatch max
WOD C
Hips Don’t Lie
8 min AMRAP ladder: 3-6-9-12-15…etc.
Russian KB Swings 32/24kg
Box Jumps 30/24″
Russian KB Swings 32/24kg
Box Jumps 30/24″
Record last completed round + extra reps
