WARM UP – MOBILITY
2 rounds: busy classes swap w/ partner
1) 60-90s Row
2) Dynamic upper & lower body joint rotations
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Dowel dislocates, shoulder/overhead mobility, pre-squat hip/ankle openers.
Review/warm-up: Overhead squat, muscle snatch, snatch balance
WOD A
12 mins to build to a moderate set / practice technique:
3 muscle snatch + 3 snatch balance
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Complete as an unbroken complex, no dropping the bar on the muscle snatch.
Keep the bar relatively light, and maintain good technique on the muscle snatches. Focus on speed under the bar and receiving position in the snatch balance
3 MUSCLE SNATCH + 3 SNATCH BALANCE
WOD B
AHOY, MATEY
Complete 5 rounds for total calories rowed: (30 mins)
In 3 mins, complete:
15 Toes to Bar
15 Overhead Squats (95/65)
Row for max calories
– Rest 3 min between rounds –
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Choose a scaling option for the TTB where most rounds can be completed in 2-3 sets max.
OHS weight should allow at least a few rounds unbroken, if you are not competent at the OHS, the keep it very light or swap to a front squat to keep some load on the bar.
ACCESSORY
2-3 rounds: rest as needed
8-10/arm Powell raises @3,0,1,1
8-10/arm Dumbbell external rotations (elbow on raised knee from seated position)
20-25 Banded face pulls
