WARM UP – MOBILITY
3 rounds: (9 x tabata sets)
20s jumping jacks
10s rest
20s Mountain climbers (foot to outside of hand)
10s rest
20s skipping / doubleunders
10s rest

Banded shoulder warm-ups / overhead stretch
Pre-squat hip openers / banded overhead squats

Snatch & Snatch balance technique work with empty barbell (or weighted dowel)WOD A
POWER SNATCH, SNATCH BALANCE, SNATCH
Complete 1 power snatch, lower the bar to behind the neck and perform 1 snatch balance. Drop/lower the bar and within 5-7s perform 1 full snatch.
Every 90s x 8 sets:
1 Power snatch, 1 Snatch balance, 1 Squat snatch
Start at a light weight and build as technique allows.WOD B
DUBS AND DUMBBELLS
Complete 3 sets for time:
30 Doubleunders
20 Alternating dumbbell snatches (50/35)
10 Burpees w/ lateral jump over DB
20 Single arm overhead DB lunges (10R + 10L Split any way)
30 Doubleunders
– Rest 2 min between sets –

Score is time to complete, minus the 4 min of rest.
Last completed at 604: Feb 21st, 2018

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