WARM UP
Row or Run 500m
Dynamic Hip + Shoulder prep
Dynamic Hip + Shoulder prep
MOBILITY
Partner straddle stretch
Partner box/bench overhead stretch
Squat + Ankle mob
Partner box/bench overhead stretch
Squat + Ankle mob
WOD A
20 min to build to a heavy single or new 1RM Snatch
Snatch
WOD B
Every 2 min x 8 sets:
1 Power Clean + 2 Jerks
WOD C
3 rounds NFT:
8-10 x GHD hip extension + hamstring raise
8-10 x Strict toes to bar
2-3 Crossover Symmetry “Iron Scap” exercises per round
8-10 x GHD hip extension + hamstring raise
8-10 x Strict toes to bar
2-3 Crossover Symmetry “Iron Scap” exercises per round
