WARM UP

Crossover symmetry “Activation”
Full body dynamic warm-up

 

MOBILITY

Active/weighted dowel dislocates x 8
Active pigeon pose x 8 + 20s hold/side
Post squat hold + ankle mob

 

WOD A

Every 90s x 10 sets: Snatch x 1
Start at 55-65% of 1RM and build to a heavy single or new max

Snatch

 

WOD B

Every 2.5 min x 5 sets: Build to a heavy set

Push Press + Jerk Complex
3 push press + 2 push jerk + 1 split jerk

 

WOD C

3 sets NFT:
6-8 x GH Raises (@3,1,1,1)
6-8/side x Single arm dumbbell press (Seated, hold opposite DB overhead)
8-10 x Bent over barbell rows (@2,1,X,0)