WARM UP – MOBILITY

Dynamic hip and shoulder circles + general warm-up

Dowel dislocates, overhead/thoracic openers + Pre-squat hip openers

2 rounds:

Burgener Snatch warm-up (Dowel or Empty barbell)

WOD A

1 POWER SNATCH + 1 SNATCH + 1 OVERHEAD SQUAT

Every 2 min x 6 sets:

1 power snatch + 1 squat snatch + 1 overhead squat

Sets 1-2: 65% (of 1RM Snatch)

Sets 3-4: 70%

Sets 5-6: 75%

You may drop and re-set after the power snatch

WOD B

SNATCH PULL X 5

Every 2 min x 4 sets:

Sets 1-2: 7 @ 85% of 1RM Snatch

Sets 3-4: 5 @ 90% of 1RM Snatch

WOD C

FRONT SQUAT X 5

Every 3 min x 4 sets:

Set 1: 5 @ 60%

Set 2: 5 @ 70%

Set 3: 5 @ 70%

Set 4: 5 @ 70%

Optional Conditioning

4 x 500m Row (Rest 1:1, or partner up and alternate sets)

Not an all out effort each round, pace so that a sustainable pace is held ~2km pace)

ACCESSORY

3 rounds of:

10-12 Cuban rotations (use wt. dowel + plates or light barbell, 3-4s negative)

10-12/side Powell raise (light plates or DB’s)

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