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
