WARM UP – MOBILITY
Dynamic joint rotations / warm-ups
Hip and overhead mobility work
Dowel dislocates, OHS, Snatch technique work
—
Review snatch complex w/ empty barbell and warm-up for WOD A
WOD A
Every 90s x 8 sets:
1 Hang power snatch + 1 Hang squat snatch + 1 Pause overhead squat (unbroken complex)
Start light and build as needed but work on consistent quality reps vs. maxing out.
HANG POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
– 3s pause at the bottom of the OHS
WOD B
AMBIDEXTROUS
Complete for time:
20-18-16-14-12-10 reps for time:
KB Snatches (24/16kg) (10 per arm, 9 per arm etc. divided any way you like)
Alternating Pistols
ACCESSORY
2-3 sets, easy pace:
8-10 Cuban presses (light barbell, or dowel w/ plates)
6-8 “ATYT’s” w/ light plates
