Warm-up 

3 rounds:

3 x Agility Ladder

10 Steps Duck Walk (forward) / 10 Steps Duck Walk (backward) – With Slam Ball

10 Ball slams

 

Mobility

Couch Stretch (90 secs per side)

Shoulder barbell floss (2 mins per side)

 

WOD A)

1) 7×1 – 1 Snatch + Hang Snatch (Rest 90 secs, heaviest possible with perfect form)

2) a) 5×3 Snatch High Pulls (Rest 60 secs)

2) b) 5×4 Weighted Pull Ups – Strict / Supinated grip  (Rest 60 secs)

*Complete set one of a) then rest 60 seconds and complete set one of b). Repeat for all sets.

3) 4×8 Strict Glute Ham Raises or 4×12 Hip Extensions (rest 60 secs. exactly)

(Demo video)