WARM UP / MOBILITY
Banded shoulder warm-up (Circles, dislocates, diagonal pull-aparts – Mix in some dynamic warm-up drills – leg swings, lunge, squat)
Pre-Squat hip opener + Snatch prep
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Overhead Squat warm-up w/ empty barbell (or dowel for beg.)
Snatch warm-up w/ light plates (or empty bar)
Pre-Squat hip opener + Snatch prep
—
Overhead Squat warm-up w/ empty barbell (or dowel for beg.)
Snatch warm-up w/ light plates (or empty bar)
WOD A
POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
In 17 min, build to a heavy set for today.
WOD B
POWER SNATCH / OVERHEAD SQUAT / BOX JUMP
Complete 5 rounds for total reps:
2 min AMRAP / 2 min Rest:
5 x Power Snatch (115/75lb)
5 x Overhead Squat
5 x Box Jump (30/24″)
—
Record total reps for each 2 min segment (15/round) and then total for final score.
Big classes, partner up an alternate so that everyone gets their own box.
2 min AMRAP / 2 min Rest:
5 x Power Snatch (115/75lb)
5 x Overhead Squat
5 x Box Jump (30/24″)
—
Record total reps for each 2 min segment (15/round) and then total for final score.
Big classes, partner up an alternate so that everyone gets their own box.
WOD C (Optional / accessory)
2 rounds for quality:
8-10 Powell raise/side (@3,0,3,0 )
8-10 Trap 3 raise/side (3,0,1,1)
45s Forward plank on low rings
—
Use a light plate or dumbbell for both accessory lifts.
Stay under the rig for all of WOD C (out of the way of the next class)
8-10 Powell raise/side (@3,0,3,0 )
8-10 Trap 3 raise/side (3,0,1,1)
45s Forward plank on low rings
—
Use a light plate or dumbbell for both accessory lifts.
Stay under the rig for all of WOD C (out of the way of the next class)
