WARMUP/MOBILITY
(15-20 mins)
2-3 mins running warmup
—
2 Rounds:
3 UB Turkish get-ups per arm – light
10 Scap Pullups
7 OH KB Lunges per arm
10 Goblet Squats
—
High Hang Snatch warmup
WOD A
High Hang Snatch x 3
Bar should go no lower than pockets and your torso should remain vertical or near enough
EMOM x 7 mins:
3 High Hang Snatches – start at 50% of your max and build as needed, focusing on speed and consistency over maxing out
—5 min transition to WOD B—
WOD B
Overhead Squat x 10
E2.5MOM x 3 sets:
10 Overhead Squats @ 60-65% of 1RM – each set should be unbroken, work from racks
WOD C
Row / Run
For time:
1km Row
1km Run
Accessory
Crossover Iron Scap
