3-4 mins running drills
Banded Shoulder Stretches
WOD A) (20 mins) 3-Pos Halting Snatch Deadlift: 5 sets of 3 reps @ 80-100% of max Snatch (2” from ground, above knees, hi-hang, then finish by squeezing glutes and bringing hips through to a fully standing position. Pause for 1 second at each position, lower down without pausing. NOT touch’n’go)
WOD B) (15 mins) Overhead Squat: build up to a moderate-heavy set of 5 reps. Goal is NOT to max out.
WOD C) 15 min AMRAP:
5 Chest to Bar Pullups (Must be able to complete unbroken sets of 5 reps to do Chest to Bars, otherwise do regular pullups)
10 Hand Release Pushups (Must be able to complete at least 10 unbroken regular pushups before doing HR)
15 KB Swings 24/16kg