WARM UP – MOBILITY
Dynamic hip and shoulder circles + general warm-up
Dowel dislocates, overhead/thoracic openers + Pre-squat hip openers
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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%
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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)
