WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch and lifting prep (hips, squat, thoracic, overhead)

Empty barbell warm-up/tech: Overhead squats, Snatch balance, Hang snatch, Snatch

WOD A
Every 90s x 8 sets:
1 Snatch pull, 1 hang snatch, 1 snatch balance, 1 snatch
– you may drop and re-set before the full snatch
– Start light (55-60%) and build slowly to to ~75-80% (at the most)
– focus on perfecting positions, mechanics, speed under the bar (we are testing our 1 RM snatch next week so save it!)

WOD B
OVERHEAD SQUAT X 5
EMOM x 15 (5 sets of each alternating)
1) 30 Doubleunders (25s max) + 6-10 Chest to bar pull-ups / Pull-ups / Jumping pull-ups
2) 5 Overhead squats (bar taken from the ground – record best set of 5)
3) 10-16 Alternating pistols

ACCESSORY
3 rounds:
10-12 Cuban rotations @3,0,3,0
5-7 Bent over “ATYT” cycles w/ light plates or DB’s
8-12/side Side plank “thread the needle” + 30s side plank hold
rest 2-3 min between rounds

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