WARM UP – MOBILITY
5-7 mins dynamic
–
BB DT complex warmup
WOD A
DT COMPLEX
4 Deadlifts
3 Hang Power Cleans
2 Shoulder to Overhead
—
– 17 mins to build to a heavy or max set in the complex
– Complex must be UB
WOD B
SIR SNATCH-A-LOT
For time (15 min cap)
30 Hang snatches 95/65lb
30 Burpees over bar
20 Hang snatches 115/75lb
20 Burpees over bar
10 Hang snatches 135/95lb
10 Burpees over bar
—
– Snatches can be any style
– Start with a weight you can comfortably do a set of 10-15 with, and add 10-20lb each set after
ACCESSORY
2-3 sets, easy pace
8-10 Cuban press
8-10 Crossover snow angels
8-10 GH raises
