WARM UP – MOBILITY
Dynamic hip, shoulder, and thoracic rotations
Pre-squat hip/overhead openers
Dowel dislocates, overhead squats, Power snatch & squat snatch review
WOD A
Every 90s x 8 sets: Power snatch, Overhead squat, Squat snatch
Start at a light – moderate weight and build to a heavy set or work on technique at a moderate working weight
POWER SNATCH, OVERHEAD SQUAT, SNATCH
You may drop and re-set after the OHS.
WOD B
Every 2:30 x 6 sets: (15 mins)
6, 4, 2, 2, 2, 2 Back squats
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Start at approx. 60-65% of 1RM and build to ~85-90%. Keep reps quality and smooth today, heavy but not a 2RM
(Or aim to build a little heavier than the sets of 3 last week)
BACK SQUAT X 2
BACK SQUAT X 3Optional Conditioning
50 CAL ECHO BIKE FOR TIME
ACCESSORY
2-3 rounds: rest as needed
15-20 Elevated heel or Slant board cyclist goblet squats (narrow stance)
8-12 Ab wheel rollouts
8-12 Side plank raises + 20-30s side plank hold / side
