WARM UP – MOBILITY
Banded shoulder / overhead warm-up and activations
Dynamic hip circles + pre-squat hip openers

Overhead squat / Snatch balance / Snatch warm-up drills with dowel or empty barbell

WOD A
SNATCH
Complete on an 18 min running clock:
Min 0-6: 2 Muscle snatch + 2 Snatch balance – Build to a moderately heavy (but not max) set.

Min 6-12: 1 Snatch pull + 1 Hang squat snatch – Build to ~70-75% of your max snatch

Min 12-18: 1 Squat snatch – build to a heavy single for today

WOD B
SCORPION
Complete for time:
20 Power Snatches
20 Burpees over the bar
20 Overhead Squats
20 Burpees over the bar
20 Squat Snatches

Rx: 115/75

ACCESSORY
5-7 min aerobic cool down – row / bike / easy jog
Stretch out: 90s – 2 min each/side
Couch stretch
Elevated pigeon pose
Weighted or banded straddle
Green band shoulder / overhead / lat stretch