WARM UP – MOBILITY

3-4 min Aerobic warm-up

Dynamic joint stretch / Snatch prep

Tech OH Squat + Snatch Balance w/ empty barbell

WOD A

SNATCH BALANCE + OVERHEAD SQUAT

Every 90s x 8 working sets:

Start at a light/moderate weight and build to a heavy set.

WOD B

FRONT SQUAT + JERK

15 min to build to a heavy single Front squat + Split Jerk

WOD C

PUSH PRESS X 3

TALL BOX JUMP X 5

EMOM x 15 (5 rounds of each alternating)

C1) Push Press x 3 (build to a heavy 3)

C2) Tall Box Jump x 5 (choose a challenging but safe height)

C3) Weighted Sit-up x 12-15

ACCESSORY

Crossover Symmetry “Plyo”

Mix in 3 x 60s weighted planks between every 2-3 movements