WARMUP
*If you arrive early for class do some dynamic hip and shoulder openers
(10 mins max)
With a light bar or weighted PVC, 2 Rounds:
5 Snatch Grip Deadlifts
5 Snatch High-Pulls
5 Power Snatch
10 Alt. OH Lunges
15 Back Squats
WOD A
Back Squat x 10
12 mins to complete 3 sets of 10 Back Squats @ approx. 60-70%
WOD B
Snatch AMRAP Ladder
Power Snatch 1 min / 1 min off x 5 rounds for total reps (9 mins)
Round 1) 50% (of 1RM Power Snatch)
Round 2) 60%
Round 3) 70%
Round 4) 60%
Round 5) 50%
—
If you don’t have a 1RM then start nice and easy, and add 5-10lbs on the second and third round before dropping back down
WOD C
Jacked Legs
5 min AMRAP Front Rack Lunges 95/65lb (step forwards or back)
*Every minute on the minute including the first, perform 4 Bar Facing burpees
COOL-DOWN
Easy 5 min Bike or Row
Stretch: Couch, Pigeon, Hamstrings for 2+ mins each
Crossover Recovery
