WARM UP – MOBILITY

** Grab a red band & a barbell **

1)
Banded shoulder & thoracic warmups

Hip openers

2) BB Snatch warmup
WOD A
3 POSITION SNATCH + 3 OVERHEAD SQUATS
High Hang – Knees – Floor
*You may drop and reset for floor rep

18 mins to work on technique / build in the complex.

Keep pulling mechanics and OHS position the priority over weight
WOD B
SNATCH GRIP DEADLIFT X 5
4 Sets:
5 Snatch grip deadlifts
1 Lap of rig SA OH KB carry / side

– rest 60-90 secs –

Go as heavy as technique allows
ACCESSORY
3 Sets, easy pace:
8-12 Diagonal band pull-aparts /side
8-12 Regular band pull-aparts
8-12 Banded trunk rotations /side

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