WARM UP / MOBILITY

Row / Bike x 90s
Leg swings
Hip Circles
Band dislocates + Pull-aparts
Row / Bike x 90s
Pre-Squat hip opener
Box / Bench thoracic / shoulder opener
Dowel dislocates + Snatch / OHS prep + tech

WOD A

Snatch X 3

5 sets x 1.1.1 (20 min)
Rest 5-10s between lifts and 2-3 min as needed between sets
Build to a consistent but challenging set of 3.

WOD B

Snatch Balance + 2 Overhead Squats

Every 2 min x 5 sets

WOD C

Every 2 min x 5 sets:
3 Halting Snatch Pulls (85-105% of 1RM Snatch)
Pause once for 2-3s at the knee on each rep

WOD D (Optional)

3 rounds: (rest as needed)
12-15 x Weighted Hip extensions
8-10/arm x Single arm bent over rows
60s Forward lean/plank on rings