WARM UP / MOBILITY
Dynamic hip and shoulder warm-up:
Blue band glue activation / squat warm-up
Dowel dislocates and Power Snatch warm-up / tech
—
5 min to warm-up for WOD A.
Blue band glue activation / squat warm-up
Dowel dislocates and Power Snatch warm-up / tech
—
5 min to warm-up for WOD A.
WOD A
PAUSE BACK SQUAT + BACK SQUAT
Pause for 3s at the bottom of the first rep only
POWER SNATCH X 3
EMOM x 16 (8 sets of each alternating)
A1) 1 x Pause Back Squat + 1 x Regular Back Squat (Start at 70-75% and build slowly if needed to 85-90)
A2) 3 x Power Snatch (Start at ~55-60% of 1RM and build as needed to a heavy set of 3. Must be unbroken “touch and go” reps.
A1) 1 x Pause Back Squat + 1 x Regular Back Squat (Start at 70-75% and build slowly if needed to 85-90)
A2) 3 x Power Snatch (Start at ~55-60% of 1RM and build as needed to a heavy set of 3. Must be unbroken “touch and go” reps.
WOD B
10 MIN AMRAP: WALLBALL & HANG SNATCH
Complete AMRAP in 10 min:
20 Wallballs (20/14lb)
10 Hang Power Snatch (95/65)
20 Wallballs (20/14lb)
10 Hang Power Snatch (95/65)
Optional / Accessory
Cool down/flush Row 4-5 min
Stretch 10-15 mins: 2-3 min each:
Banded shoulder stretch
Couch stretch
Pigeon Pose
Weighted straddle
Stretch 10-15 mins: 2-3 min each:
Banded shoulder stretch
Couch stretch
Pigeon Pose
Weighted straddle
