DATE – Thursday 

 

Warm-up/Mobility:

2 rounds:

200m run

15 dowel dislocates

10 dowel OH Squats

10 wall angels / wall slides

5 snatch balance w/ dowel or empty bar

 

 

WOD A)

8 sets: 1 x power snatch + 1 x snatch balance

2 @ 70%, 2 @ 75%, 2 @ 80%, 1 @ 85%, 1 @ 90%

 

Rest only 60s between sets

Base load % of 1RM power snatch

 

 

WOD B)

21-15-9

Overhead Squat (95/65)

Burpee w/ lateral jump over the bar