WARM UP – MOBILITY
Dynamic joint warm-up
Dowel dislocates + footwork drills
Hang power snatch technique/warm-up drills (dowel or empty barbell)
WOD A
HANG POWER SNATCH X 3
15 min to build to a moderately heavy set of 3 hang power snatch
Do not max out or let technique or footwork get sloppy.
WOD B
TIGHT & LIGHT
Complete for time:
25 – 20 – 15 – 10 – 5 rep of:
Hang power snatch (75/55)
Box jump (24/20″)
straight in to:
5 – 10 – 15 – 20 – 25 reps of:
Toes to bar
Burpee over the barbell
ACCESSORY
3 sets of:
60s weighted plank
2-3 Crossover Symmetry “Recovery” movements
