WARM UP / MOBILITY

Quick dynamic warm-up running lengths
Dowel dislocates
Power snatch technique drills

WOD A

Power Snatch

15 min to establish a heavy single or new 1 RM

WOD B

The Hurt Locker
Complete 3 rounds for time:
500m Run
40 Russian KB swings (24/16kg)
25 Box jumps (24/20″)(Step down only)
10 Wall walks

WOD C (Optional)

3 rounds – rest as needed
12-15 Weighted Hip extensions (hold plate on chest if needed)
8-10 Bent over rows (Heavy KB or DB)
45-60s Weighted plank (Plate or Sandbag)