WARM UP – MOBILITY
Dynamic running, jumping, LB warm-ups
Red band shoulder warm-up / stretch / activation
Review / Tech: Power snatch with dowel or empty barbells
WOD A
POWER SNATCH
15 min to build to a heavy single
Newer athletes: work on technique with lighter weights for sets of 3-5 reps.
WOD B
BAD SANTA
3 rounds for time:
21 Power Snatches 95/65lb
15 Burpees Over Bar (lateral)
9 Box Jumps 30/24″
—
– use a weight that’s 2-3 sets max on 1st rd.
– 15 min time CAP, add uncompleted reps as seconds.
ACCESSORY
3 Sets:
15-20 GHD sit-ups or weighted/banded ab-mat sit-ups
8-10 Alternating front + lateral delt raises (light plates or DB’s)
20-25 Banded face pulls
