WARM UP

Junkyard dog
Full Burgener warm-up

MOBILITY

Dowel dislocates
Pre-squat hip stretch

WOD A

Halting SG Deadlift + 3 Position Snatch
Pause for 2s at each position: Mid shin, just above the knee, dip/power position, then stand.
Then perform a 3 position snatch as a complex: high hang/power, just above the knee, floor.

20 min to start from an empty bar and build to a heavy set.

WOD B

Every 90s x 12 (3 sets of each)
B1) Push press x 10
B2) GHD Hip extension x 10 (weighted if possible)
B3) Single arm bent over row x 8/side
B4) 40-60 Doubleunders

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