WARMUP/MOBILITY
Dynamic hip openers
Theraband Shoulder warmup

OHS warmup
Hang Snatch + Snatch tech
WOD A
Hang Snatch + Snatch
Hang Snatch can be from pockets or above knees
A1) Build to a max Hang Snatch + Snatch in 18 mins

A2) E2MOM x 5 sets:
2 Hang Snatches + 2 Snatches @ approx. 80% of A1
WOD B
3 BTN Snatch Grip Push Press + 1 Pause OHS
Perform Push Press from your squat stance, after locking out your third rep descend into an overhead squat and pause for 3-5 secs in the bottom
15 mins: Build up to and perform 3 heavy sets of 3 at the same weight
WOD C
3 Rounds:
Max GH Raises
-Rest 10-15 secs-
20 Barbell Good Mornings – add weight as needed
-Rest approx. 2 mins-
Accessory
Crossover Iron Scap or Recovery