WARM UP – MOBILITY
Dynamic hip and shoulder circles / openers
KB warm-ups: swings, halo’s, presses, windmills, goblet squats ect.
—
Dowel dislocates, Overhead squats, Snatch technique review
WOD A
POWER SNATCH, OVERHEAD SQUAT, SNATCH
You may drop and re-set after the OHS.
Every 90s x 8 sets:
1 power snatch, 1 overhead squat, 1 snatch (ideally a full squat snatch)
—
Start at a light-moderate weight and build slowly to a heavy set.
WOD B
8 MIN AMRAP: OVERHEAD SQUAT + TOES TO BAR
In 8 min complete AMRAP:
3-6-9-12-15… reps of:
Overhead Squat (115/80)
Toes to Bar
—
Score your last complete round + extra reps (eg 15+11)
Scale OHS weight so that you can remain unbroken through most sets
If you don’t have a strong OHS position, then scale to front squatsACCESSORY
3 rounds:
10-15 Side plank raises + 10-15 sec hold on last rep /side
15-20 KB side bends + 100′ SA farmers carry /side
20-25 Banded face pulls
