WARM UP

Hip + Shoulder circles / dynamic stretch
Thoracic rotations / dowel dislocates
Burgener warm-up with dowels

MOBILITY

Diagonal hip flexor stretch x 8/side + 20s hold
Active pigeon x 8/side + 20s hold

WOD A

In 10 min work up to a moderate/heavy 3 snatch balance
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Athletes newer to lifting may scale to 3RM Overhead Squat

Snatch Balance x 3

Overhead Squat x 3

WOD B

Every 90s for 8 sets:
3 position snatch (Floor, Knees, High Hang)
– Start light (55-60% of max snatch), and build to a heavy set
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Athletes newer to lifting may scale to 3 x Hang Snatches (mid thigh)

3 Position Snatch

Hang Snatch x 3

WOD C

30s Sprint / 90s Rest x 8
Sprint Row for 30s, Rest 90s x 8 sets
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– Score is total number of meters rowed across all 8 sets
– use paper scraps to record (M) for each round
– Set up rowers for (30s on / 30s rest) and partner up