WARM UP – MOBILITY
Dynamic hip and shoulder warm-ups + Pre-squat hip openers
Dowel dislocates + shoulder/thoracic mobility

Overhead squat + Hang snatch warm-ups with dowel and/or empty barbell

WOD A
HANG SNATCH
HANG SNATCH X 5
On a 20 min running clock:
A1) 14 min to build to a heavy single Hang Squat Snatch
(If you are newer, or have mobility restrictions, a hang power snatch is acceptable.)

A2) Then, at the 16, 18, and 20 min marks complete:
5 x Hang squat snatches (must be an unbroken set)
Complete the 3 sets at: ~60-65-70% of your heavy single.

WOD B
TURNT UP
Complete AMRAP in 12 mins:
40 Doubleunders
20 Alternating Dumbbell snatches (50/35)
14 Alternating Pistols
10/8 Handstand push-ups

Scale DU’s to ~30s
Scale pistol ROM or to 14 step back lunge steps holding your dumbbell
Scale HSPU to Pike or seated DB press

ACCESSORY
2-3 supersets of:
6-8/side Half kneeling KB press (3,1,X,1)
6-8/side Single arm Ring rows (3,0,X,1)
rest 60-90s

then;
2-3 sets of:
8-10/side Trap 3 raise (3,0,3,0)
8-10/side Powell raise (3,0,3,0
– rest as needed

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