WARM UP – MOBILITY
3 rounds:
8 light ball slams
1 x 50′ length – R1: fast bear crawl, R2: frog jumps, R3: broad jumps
Walk back
WOD A
Tech d-balls, practice some reps, then:
Alt. EMOM x 5 sets of each
1) 5 d-ball over shoulder
2) 5 tall box jumps – build to a challenging but safe height
WOD B
SNATCH THE BALL BY THE HORNS
4 sets for time:
5 squat snatches 135/95lb
15 wallballs 20/14lb
400m run
-rest 60 secs-
—
-Newer lifters work from hang and/or power
-Use a snatch weight that you could do 3-5 UB or quick singles
-1-2 sets on wallballs
-Subtract 3 mins rest from total time
ACCESSORY
3 sets, rest as needed:
100′ single arm 90/90 KB carry /side
10 single arm bent over KB rows /side
2-3 crossover iron scap exercises each set
