Quads smash with PVC pipe – 2 mins each side

Couch stretch – 2 mins each side

Band pull-aparts, rotator cuffs, raises

2 x 10 PVC overhead squats




A1) 10 mins to work up to a heavy hang power snatch

A2) EMOM x 6 mins: 5 hang power snatch – practice cycling the bar at a challenging weight, same weight for all sets


WOD B) 10 min AMRAP:


30 double unders (scale as needed to keep moving)

10 overhead squats 115/75lb (first round unbroken)

10 toes to bar


*Iron scap post-WOD*