WARMUP/MOBILITY

5 mins dynamic hip openers

2 Rounds
30-40 secs per exercise
Lats and triceps stretch kneeling down in front of bench with weighted PVC pipe
Passive hang on pullup bar

3 Rounds:
6-8 Thrusters – empty bar
4 Burpees
8 Ring Rows (4-8 Pullups in rounds 2&3)
-Rest 60 secs between rounds-
*Increase intensity with each round

WOD A

Fran

21-15-9
Thrusters (95/65lbs)
Pull-ups

*Make sure you are scaling your reps / weight correctly, this should be under 10 mins for everybody
Once you are done and rested you can start warming up for WOD B

WOD B

Snatch x 5

E90SECS x 5 sets:
5 T&G (Squat) Snatches at approx. 60-70% (depending on how tired you are after Fran) across all 5 sets
You can change weights after your first set if you undershoot, but your goal should ideally be the same weight across.
Look for consistency in your mechanics and barbell cycling, try to improve you efficiency (and speed where appropriate) on each set. The goal is NOT to go to a max in this drill

WOD C

2-3 Rounds – rest as needed between exercises:
8 Powell Raises @ 4010 tempo
8 Cuban Rotations @ 4010 tempo
8 Perfect Supinated Ring Rows 4114 tempo