WARMUP/MOBILITY

2 Rounds with a light KB:
3 UB Turkish get-ups per side
5 Cossack Squats per side holding KB
10 KB Snatches per side
10 Goblet Squats

OHS & Hang Snatch warmup

WOD A

Hang Snatch x 3

Hang Snatch

A1) 15 mins to establish a 3RM Hang Snatch
*Make small jumps, take your time, perfect technique!

A2) 15 mins: strip down to 80% of A1 and then build back up to a max Hang Snatch single

WOD B

Segmented Snatch Grip Deadlift x 3

2 sec pause in all 3 positions:
1″ from floor, below knees, above knees

15 mins: 3 sets of 3 at 100%+ of A2

Accessory

3 Rounds:
10 Good Mornings @ 41X1 tempo
5 Cuban Rotations @ 4020 tempo
Crossover Plyo Victory (3 sets of 5 reps each round)