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
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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 –
