WARM UP – MOBILITY
2-3 rounds:
30-45s skipping warm-ups
Banded shoulder / overhead activations + stretches
Lower body / Squat warm-ups + stretches
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Dowel & Empty barbell: OHS / Sn. Balance / Power Snatch review and warm-up
WOD A
POWER SNATCH, SNATCH BALANCE, OVERHEAD SQUAT
Every 90s x 10 sets: (15 mins)
Start light and build slowly to a heavy set
(or keep it light-moderate and work on technique and positioning)
WOD B
OVER IT
Complete AMRAP in 15 mins:
30 Doubleunders
10 Burpees over the bar
8 Overhead Squats (115/85)
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Choose a weight where most (if not all) sets of OHS can be completed unbroken.
If you can not safely squat with some weight overhead, then scale to a front squat.
ACCESSORY
2-3 rounds:
15-20 GHD Sit-ups (If you are newer 8-12 max, partial ROM, or weighted sit-ups)
30-40 Russian twists
6-8 x “ATYT” w/ light plates
