WARM UP – MOBILITY

Big dynamic joint warm-up

Hip / Shoulder / Thoracic mobility

Tech / Review w/ dowel and empty barbell: Overhead squat + Snatch complex work

WOD A

SNATCH TECHNIQUE COMPLEX

3 Snatch pulls

3 Hang power snatches

3 Overhead squats

3 Snatch balances

E2.5MOM x 5 sets: Snatch Technique Complex

Complete as an unbroken set/complex.

Start light and only add weight as technique, mechanics, and ideal positioning allows.

WOD B

HOT CROSSED BUNS

Complete AMRAP in 15 mins:

20 Doubleunders (30-40s max)

20 Plate overhead lunges (45/25)

20 Doubleunders

20 Ab-mat sit-ups

604 at home: if you only have 1 DB/KB then perform 10 OH lunges/arm

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