Band pull-aparts, raises, rotator cuffs

2 x 20s with partner:
1) Hanging shoulder/thoracic opener
2) Bridge up

Pre squat hip openers, overhead squat duck walks


WOD A

EMOM x 8 mins

2 Power Snatch + 1 Hang Snatch

Start at 50-60% and add as needed
Keep reps smooth, you don’t have to max-out

WOD B

OHS – Burpee
For time

30 Overhead Squats 95/65
30 Burpees

-Rest 1 min-

20 OHS 115/75lb
20 Burpees

-Rest 1 min-

10 OHS 135/95lb
10 Burpees


Weight for first round; you should be able to complete at least half of the reps in one set, Ideally no more than 3 sets on the first bar.
Try to add 10-20lbs each round if you are scaling

WOD C

Crossover Recovery
Stretch those hips!