DATE – Thursday

Warm-up/Mobility)

Hip circles/Pre-squat hip opener with band

Shoulder Circles/Shoulder stretch with band

2 Rounds w/Barbell or PVC Pipe “Snatch Warmup”:

Snatch Warmup – Spencer Arnold

WOD A) 3-position Snatch (high to low) – 18 mins: work up to a heavy but PERFECT set, not max. and perform 3 sets at that weight. (70-75% of 1RM)

WOD B) Back Squat – 12 mins (You will be warm and ready to hit 60% by this point):

10 @ 60%

10 @ 65%

10 @ 70%

*Rest 2-3 mins between

WOD C) Tabata Burpees

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