WARM UP – MOBILITY
2 rounds:
30-45s skipping
Thin band shoulder / thoracic warm-ups / activations
Lower body dynamic warm-ups / squat / hip openers
Scap pull-ups / Beatswings
—
Review snatch/ohs complex w/ dowel and/or empty barbell
WOD A
12 mins to build to work on technique / build a moderate (but not max) set of:
1 power snatch + 1 overhead squat + 1 squat snatch
– between working sets, warm-up / practice any gymnastic pulling movements needed for WOD B.
POWER SNATCH, OVERHEAD SQUAT, SNATCH
You may drop and re-set after the OHS.
WOD B
DOUBLE DRAGON
Complete for time:
100 Double-unders
30 Overhead squats (95/65)
30 Pull-ups
100 Double-unders
20 Power Snatch (115/80)
20 Chest to bar pull-ups
100 Double-unders
10 Squat snatch (135/95)
10 Bar muscle-ups
100 Double-unders
—
20 min time cap. Add uncompleted reps to 20:00
Scale DU’s to ~2min max
Int: Scale to 3 ascending BB weights
Beg: keep weights light across / scale reps to 20/15/10
Scale to 3 different pull up variations: eg: Ring rows, jumping pull-ups, strict banded
ACCESSORY
2-3 rounds:
12-15 GHD sit-ups or Weighted / Banded anchored sit-ups
8-10 Cuban rotations
6-8 “ATYT” w/ light plates
