WARM UP – MOBILITY
Dynamic joint rotations / banded shoulder activations
Core / Hip / Hamstring warm-ups
Review w/ empty barbell: Deadlift & Power Snatch
Partner up and share a barbell where possible for WOD A & B
WOD A
10 mins to build to a moderate single power snatch (or focus on technique and build to or just above a suitable WOD B weight)
– No a max out day, keep technique crisp, no sloppy/missed reps
– in this time also warm-up some deadlifts, box jumps, and double unders so you’re ready to go in to WOD B
POWER SNATCH
WOD B
TOXIC PONY
Complete 10 rounds for time with partner:
3 Power Snatch (155/105)
6 Box jumps (30/24)
9 Deadlifts (155/105)
27 Doubleunders (30s max)
—
Alternate complete rounds with your partner until you have completed 5 rounds each.
Power Snatch should be too heavy for 3 touch and go reps, but light enough for 3 quick/quality singles (scale up or down as needed)
WOD C
In remaining class time work through 3 rounds of:
6-8/leg Single leg RDL @3,1,1,1 (hold single DB / KB in opposite hand from working leg)
12-15 Barbell hip thrusts (upper back on bench, barbell across the hips)
45-60s Weighted plank hold
– rest ~60-90s between rounds
Optional Conditioning
SKI 40 SECS ON / 20 SECS OFF X 10 SETS
Score the amount you hit the most (I hit 11 cals for 7 of the sets. Score = 11)
— OR —
BIKE 40 ON / 20 OFF X 10 SETS
Score the amount you hit the most (I hit 11 cals for 7 of the sets. Score = 11)
