WARM UP – MOBILITY
Dynamic hip + shoulder circles / overhead + squat openers
Overhead squats & Snatch warm-up/tech w/ dowel or empty barbell
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5-7 mins to warm-up/prep for WOD A
WOD A
DOUBLE SNATCH
Complete for time:
50 double unders
8 Squat snatch (135/90)
50 Double unders
6 Squat snatch (155/105)
50 Double unders
4 Squat snatch (185/120)
50 Double unders
2 Squat snatch (205/135)
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12 min time cap
Scale double unders and snatch weights as needed (DU should be 90s max)
Snatch loads should range from ~60-65 building to 85-90% of max Snatch
WOD B
BACK SQUAT X 4
Use the remaining class time to complete 6 sets of 4 back squats:
Sets: 1-3: 4 @ 70-75% of 1RM
Sets 4-6: 4 @ 75-80% of 1RM
– rest ~2 min between working sets
ACCESSORY
Complete 3 rounds for quality:
20 Curtsy Squats (10/side alternating – load with a KB like a goblet squat)
8-10/leg Single leg GHD Hip extensions (Scale to 12-15 regular GHD Hip extensions)
2 min core rotation (30s each: front plank / side plank / side plank / hollow hold)
– rest as needed between movements
