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
