WARM UP – MOBILITY
Agility ladder + dynamic
–
Cuban presses w/ light plates, banded shoulder warmups
–
Tech WOD A complex
WOD A
Thique Complex: The Sequel
As an UB complex – no dropping the bar:
Halting snatch-pull (3 secs below knees)
Hang power snatch (below knees)
Pause overhead squat (3 secs)
Hang squat snatch (below knees)
T&G Power snatch
Pause overhead squat (3 secs)
—
– 20 mins to work the complex & build to something heavy for the day
– Newer lifters can work sets of 3-5 hang snatches or snatches if you are struggling to follow all the techniques
WOD B
Pause Front Squat x 5
3 sec pause in the bottom of each rep
In the remaining time in class build to a heavy-ish set of 5 pause front squats and perform 3 sets at that weight, resting 2-3 mins between sets.
ACCESSORY
2-3 Sets, easy pace:
8-10 Cuban press with a bar
6-8 ATYT cycles with light plates
8-12 Palloff press /side
