WARM UP – MOBILITY
Dynamic hip and shoulder warm-up
Dowel dislocates + Squat hip opener
—
Overhead squat warm-up w/ dowel or empty barbell
Snatch warm-up and review of WOD A sequence.
WOD A
POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
3-4 min to warm-up, then E90 x 10 sets:
1 Power Snatch + 1 Hang Snatch + 1 Overhead squat
– Start light (~50% of max snatch) and build as needed to a heavy set.
WOD B
3/6 FRONT SQUAT/BACK SQUAT
20 mins Squat session – Choose option 1 or 2:
1) 5 sets: 3 Front Squats, followed immediately by 6 Back Squats @ 94% of Monday’s weight. If you didn’t do Monday squats: 5 sets of: 3/6 @ 85% of 1RM Front Squat.
2) If your legs are not recovered from Monday do: 4-5 sets of 5 Front Squats reps @ 65-70% of 1RM
Rest approx. 3 mins between sets
ACCESSORY
2 min each:
Couch stretch/side
Straddle (weighed or banded)
Pigeon or raised leg pigeon
