WARM UP / MOBILITY

Quick hip + shoulder circles / warm-up then;
2 rounds of: (partner up and alternate stations)
8 x Chest to floor weighted dislocates (Dowel + 2.5-10lbs)
8/side x Active pigeon pose w/ 10s hold on last rep


Barbell warm-up:
Overhead squat: with empty bar or dowel
5 x Slow down, fast up
5 x Slow down, 3s hold, fast up
5 x 1 + 1/4 reps, rest at the top only.

Snatch warm-up: with light plates or empty barbell
5 x Snatch pull
5 x Muscle snatch
3 x Hang Power snatch (3s hold in receiving position)
3 x Deep power snatch (3s hold)
3 x Full Snatch (3s hold)

WOD A

Snatch + Hang Snatch + Overhead Squat

A1) Spend 15 min building to a heavy set of:
1 Snatch + 1 Hang Snatch + 1 Overhead Squat
– Rest 2 min –
then E2MOM x 4:
A2) 2 sets of: 2 Snatch + 2 Hang Snatch + 2 Overhead Squat (@80% of A1)
then:
A3) 2 sets of: 3 + 3 + 3 (@70% of A1)

– All of these sets are done as complexes without dropping the bar between reps.

WOD B

Tabata Burpees & Ball Slams
Complete 8 rounds for total reps:
20s x Max Burpees
10s rest
20s x Max Ball Slams (30/20lb)
10s rest

Partner up and alternate on the slam balls if needed. You may start on either movement.
No pacing, go all out on every round!

WOD C (Optional)

Crossover Symmetry “Iron Scap” workout
+ 3 x 60s Weighted plank (after every 2-3 movements of Iron Scap)