WARM UP – MOBILITY

Dynamic joint warm-up + stretch out (hips / shoulders / thoracic)

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

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