WARM UP – MOBILITY

Dynamic joint warm-up and full body stretch and lifting prep (hips, squat, thoracic, overhead)

Empty barbell warm-up/tech: Overhead squats, Power Snatch, Squat snatch

WOD A

1 POWER SNATCH, 2 SQUAT SNATCH

5 mins to warm-up, then every 2:30 x 6 sets: (20 mins)

1 power snatch + 2 squat snatch

Sets 1-3: 70% (of 1RM Snatch)

Sets 4-6: 75%

You may drop and re-set between each lift

Athletes newer to Olympic lifting, modify to: 1 power snatch + 2 Hang squat snatch

WOD B

FRONT SQUAT X 5

Every 3:30 min x 4 sets: (14 mins)

5 Front squats

Set 1: 65% of 1RM Front squat

Set 2: 70%

Set 3: 75%

Set 4: 80%

If you haven’t been following the % based front squat work weekly, start at a moderate set of 5 and build as needed by feel to a heavy but not quite 5RM.

Optional Conditioning

3 rounds for quality:

5 Single arm KB Clean (right arm)

5 Step back lunge steps (KB in front rack, step back with right knee to ground)

5 Single arm KB Snatch (right arm)

5 Single arm KB thrusters (right arm)

– Rest ~ 30s –

Repeat all 20 reps on the Left arm

– Rest ~60-90s between rounds

Pick a weight where you can complete all 20 reps/side unbroken.

ACCESSORY

3 rounds: rest as needed

10/side Staggered stance KB Romanian Deadlifts (2 x Heavy KB’s)

8-10 Cuban rotations @3,0,1,1 (weighted dowel + small plates to load)

15-20 Banded face pulls (red band)