Dynamic hip and shoulder circles
Band pull aparts, presses and dislocates
Pre-squat hip/thoracic openers
Overhead Squat warm-up: Empty bar (or dowel if needed)
5 x Slow down, fast up
5 x Slow down, 3s pause in the bottom, fast up
5 x 1 + 1/4 reps
– Rest 10-15s as needed between each –


Snatch warm up (5 min)
3-4 reps of each (@ light weight)
Snatch pull
Muscle snatch
Power snatch
Deep power snatch (at or just above parallel)
Full snatch.
(Hold the receiving position of the deep power and full snatches for 3s before standing, Rest 20-30s between movements.)

3 Position Snatch

Every 2 min x 6 sets: 3 position snatch
1) High hang / Power position
2) Mid/lower thigh
3) 2″ below the knee


Thighceps And Triceps
Complete for time:
10, 9, 8… 3, 2, 1 Reps of:
Deadlift (225/155lbs)
Ring Dips
Deadlift should be no more than 60-65% of 1RM
Scale dips to static / banded / parallette as needed.

WOD C (Accessory /Optional)

3 rounds: (Rest as needed)
12-15 Hip Extensions
45-60s Weighted plank
2-3 Crossover symmetry “Plyo” movements between rounds