WARM UP – MOBILITY
Quick dynamic joint warm-up + stretch (hip / shoulder / thoracic rotations etc.)
—
Dowel dislocates and power snatch technique work with dowel and/or empty barbell
WOD A
POWER SNATCH
15 min to build to a heavy single (but not 1RM) power snatch
No sloppy reps, don’t let your technique or footwork break down.
WOD B
ROW / SNATCH / BURPEE
AMRAP 5:
30/21 Calorie Row
21 Power Snatches (95/65)
AMRAP Lateral Barbell burpees in remaining time
– Rest 5 Minutes –
AMRAP 5:
30/21 Calorie Row
15 Power Snatches (115/80)
AMRAP Lateral Barbell burpees in remaining time
– Rest 5 Minutes –
AMRAP 5:
30/21 Calorie Row
9 Power Snatches (135/95)
AMRAP Lateral Barbell burpees in remaining time
—
Score is total combined number of burpees completed
Scale 3 barbell weights to no more than ~55, 65, & 75% of WOD A
ACCESSORY
3 rounds: rest as needed
15-20 GHD Sit-ups (Scale to weighted ab-mat sit-ups)
6-8 x “ATYT” with light plates (bent over position)
2 min plank rotation (30s: front / side / side / front)
