WARM UP / MOBILITY
Big dynamic full body warm-up + stretch
Banded shoulder warm-up (pull aparts, presses, rows etc.)
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Review KB Snatch and TTB, plus other WOD movements and scaling options
WOD A
A1
AMRAP in 6 min:
6 KB Snatch R (24/16kg)
6 Single arm overhead lunges (alternating)
6 Toes to bar
6 KB Snatch L
6 Single arm overhead lunges L (alternating)
6 Toes to bar
– Rest 4 min –
A2
AMRAP in 6 min:
15 Goblet Squats (24/16kg)
12 Ab-mat sit-ups
9 Ring Dips
– Rest 4 min –
A3
AMRAP in 6 min:
30 Double unders
15 Kettlebell Swings (24/16)
10 Push-ups
Accessory / Optional
2-3 rounds NFT:
12-15 x Weighted hip extensions
8-10 x Single arm bent over rows heavy
10 x Light dumbbell (or plate) external rotations – elbow on knee
