WARM UP – MOBILITY
4-5 mins banded shoulder warmup: dislocates, pull-parts, external rotations etc.
Big lunge stretch hip opener, hamstrings etc.
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With an empty bar or weighted PVC for newer lifters:
10 Overhead Squats @ 3311 tempo
Review Snatch complex
Big lunge stretch hip opener, hamstrings etc.
—
With an empty bar or weighted PVC for newer lifters:
10 Overhead Squats @ 3311 tempo
Review Snatch complex
WOD A
1 POWER SNATCH + 1 HANG SNATCH X 3
Complete 1 Power Snatch, followed by 1 Hang Snatch and repeat 3 times for a total of 6 reps without dropping the bar or resetting on the ground
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-15 mins to build to a max: 1 Power Snatch + 1 Hang Squat Snatch x 3
-Each building set must also be a full 3 cycle complex!
-15 mins to build to a max: 1 Power Snatch + 1 Hang Squat Snatch x 3
-Each building set must also be a full 3 cycle complex!
WOD B
PANDA
8 min AMRAP Ladder 2-4-6-8-10…etc.
KB Snatches 32/20kg
Box Jumps 36/30″ (add 3 blue plates)
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-Perform 1 KBS per arm, then 2 BJ, then 2 KBS per arm, then 4 BJ etc.
-Score is last COMPLETED round + reps
KB Snatches 32/20kg
Box Jumps 36/30″ (add 3 blue plates)
—
-Perform 1 KBS per arm, then 2 BJ, then 2 KBS per arm, then 4 BJ etc.
-Score is last COMPLETED round + reps
WOD C
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-Start exactly 1 min after WOD B
-Start exactly 1 min after WOD B
3 MIN AMRAP DOUBLE UNDERS
