WARM UP / MOBILITY
Dynamic hip and shoulder circles
Dowel dislocates + lunge hip openers

Snatch warm-up/tech with dowel or empty bar
WOD A
SNATCH
4-5 min of warm-up time then:
EMOM x 10: 1 x Snatch
Start at a light/moderate weight (55-60%) and build to a heavy single (90-95%)
WOD B
DEADLIFT X 5
In 18 min: warm-up to working weight and complete 4-5 working sets of 5 reps at 75% of 1RM
If you have not been following the deadlift program then keep weights closer to 70%.
Beginners, build up to a moderate/heavy/safe set of 5 and complete 3-4 sets at that weight
WOD C
0-100
Teams of 4, 10 min AMRAP
50′ Sled push 135/90lb