WARMUP/MOBILITY
Dynamic Hip + Shoulder warm-up
Light plate ATYT’s and WY’s
Pre-snatch hip + overhead stretch
Dowel dislocates + Snatch Drill warm-up + Tech
WOD A
Hang Power Snatch + Hang Snatch + Overhead Squat
– 3s pause at the bottom of the OHS
Every 90s x 8 sets:
Start at ~60-65% of 1RM Snatch and add weight only as technique allows.
WOD B
12 Min AMRAP (PS, TTB, BJO)
Complete AMRAP in 12 minutes of:
5 Power Snatches (135/95 lbs)
10 Toes to Bar
15 Box Jumps (24″/20″)
