WARM UP – MOBILITY

4-5 mins banded shoulder warmups: dislocates, diagonal pull-aparts, BTN presses, OHS

3 Rounds at a fast pace to get all systems firing!

8 Plate ground to overhead

6 Box jumps

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

– 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

– 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″

– 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 –

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