WARM UP – MOBILITY
Quick dynamic
Junkyard dog
PVC shoulder openers, OHS, snatch tech
WOD A
SNATCH X 3
POWER SNATCH X 3
EMOM x 10 mins:
3 T&G Snatches
—
-Reps can be power or squat
-Work in the 65-75% range today, reps should be medium-heavy but no misses, practice cycling the bar smooth and pulling under fast
WOD B
10/10 WOULDN’T RECOMMEND
10 min AMRAP:
10 Handstand Push-ups
10 KB Swings 32/24kg
10 Box Jumps 24/20″
ACCESSORY
3 sets, rest as needed:
10 Crossover ‘Victory’ raises
10 Powell Raises /side
10 Double DB bent over rows
—
-3 secs negative on movements
