WARM UP – MOBILITY

1) 10-12 mins (grab a PVC pipe, BB, & a set of 2.5 or 5lb plates)

Hip openers / squat prep

PVC shoulder / thoracic openers

*** Get 2 sets of 8-10 Cuban press w/light plates between PVC drills

2) OHS / hang snatch warmup w/PVC or barbell

WOD A

5 HANG SNATCHES + 5 OVERHEAD SQUATS

– Reps can be from anywhere above knees, including high hang

– Must be completed as an UB complex

15 mins to work your technique on the complex, building slowly as technique allows – TECHNIQUE OVER WEIGHT!!

– Rest 1:30 – 2 mins between sets, or as needed –

WOD B

4 Super sets:

6-8 KB Z press, straight into max overhead hold last rep

12-15 Bent over reverse flies (light plates/DB’s)

10-12 DB upright rows

– Rest 1:30 – 2 mins –

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