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

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