WARM UP – MOBILITY
4-5 mins banded shoulder warmups: dislocates, diagonal pull-aparts, BTN presses, OHS
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3 Rounds at a fast pace to get all systems firing!
8 Plate ground to overhead
6 Box jumps
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BB snatch balance & high hang snatch warmup
WOD A
HIGH HANG SNATCH X 3
Bar should go no lower than pockets and your torso should remain vertical or near enough
15 mins to work technique / build up to a heavy-ish set of:
3 High hang snatches
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– Make small jumps, focusing on position and speed under the bar
WOD B
SNATCH BALANCE X 3
10 mins to work 4-5 sets of:
3 Snatch balances w/ 2-3 sec pause in catch
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– Work as heavy as technique allows
Optional Conditioning
HELL OF A TIME
6 min AMRAP:
6 SA Devil’s press 50/35lb
6 Box jumps 30/24″
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– Complete the devil’s press as 3L / 3R, NOT alternating
ACCESSORY
2-3 Sets to cool-down shoulders:
8-10 Diagonal band pull-aparts /side
8-10 Supinated horizontal pull-aparts
8-10 Wide grip banded BTN press
– rest as needed –
