WARM UP – MOBILITY
Dynamic joint warm-up / Hip, shoulder, and thoracic openers
Dowel dislocates, overhead squats, and snatch drills
Review snatch complex with an empty barbell and warm-up for WOD A
WOD A
SNATCH PULL, HANG SNATCH, OVERHEAD SQUAT
Every 2 min x 8 sets:
Sets 1-2: 3 Snatch pulls, 3 hang snatches, 3 overhead squats (50-60% – Light and crisp)
Sets 3-4: 2 Snatch pulls, 2 hang snatches, 2 overhead squats (65-75% – Challenging but smooth)
Sets 5-8: 1 Snatch pull, 1 hang snatch, 1 overhead squat (75-90% Build to a heavy set as needed)
WOD B
DUBS AND DUMBS
Complete AMRAP in 12 mins:
40 Doubleunders (30-45s max)
10 Dumbbell Snatch – right arm
10 Single arm overhead lunge steps – right arm
10 Dumbbell Snatch – left arm
10 Single arm overhead lunge steps – left arm
—
Rx: 50/35
ACCESSORY
3 rounds:
8-10/side x Trap 3 raise @3030
8-10/side x Powell raise @3030
60s Weighted plank hold
