WARM UP – MOBILITY
Dynamic hip, shoulder, and thoracic rotations
Pre-squat hip/overhead openers
Dowel dislocates, overhead squats, Power snatch + Hang squat snatch review
WOD A
EMOM x 10 sets: 1 Power snatch + 1 Hang squat snatch (unbroken set)
—
Start Light-,moderate and build to a heavy set or work on technique at a good suitable weight.
POWER SNATCH + HANG SNATCH
WOD B
DOUBLE DOUBLE TABATA TROUBLE
Complete for total reps combined:
8 rounds of:
20s Toes to bar
10s rest
20s Push-ups
10s rest
— rest 4 min —
8 rounds of:
20s Alternating dumbbell snatch (50/35)
10s rest
20s Wallballs (20/14 – 10ft)
10s rest
—
(20 min total)
ACCESSORY
2-3 rounds:
15-20 GHD Sit-ups
15-20 Banded face pulls
15-20 Banded tricep press downs
