WARM UP – MOBILITY
Dynamic joint warm-up + stretch out (hips / shoulders / thoracic)
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With an empty barbell (or weighed dowel) review/warm-up:
Overhead squat, snatch balance, full snatch
WOD A
SNATCH
Every 90s x 10 sets: 1 Snatch
Start light-moderate (~60-65%) and build over the 10 sets to a heavy single.
A squat snatch is preferred, but if mobility or technique do not allow, then a power snatch is acceptable.
WOD B
FRONT SQUAT
Use remaining class time to build to a heavy single or new 1RM front squat.
ACCESSORY
3 rounds: rest as needed
12-15 GHD Hip extensions
15-20 GHD Sit-ups
15-20/side KB/DB oblique side bends
