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, Power Snatch, Hang squat snatch

WOD A
POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
Every 2 min x 8 sets:
Sets 1-3: 2 Power snatch + 2 hang snatch + 2 overhead squats (55-65% – no dropping)
Sets 4-8: 1 Power Snatch + 1 hang snatch + 1 overhead squat ( build as needed to a heavy set)

WOD B
FRONT SQUAT X 2
Every 3 min x 5 sets:
Front squat x 3
Set 1: 4 @ 75%
Set 2: 3 @ 80%
Set 3: 2 @ 85%
Set 4: 2 @ 90%
Set 5: 2 @ 90-95% (Go for a 2RM if you’re feeling it)

Optional Conditioning
3 rounds for time:
25/20 Cal Ski erg
20 Kettlebell snatch (10/arm – choose a weight where you can remain unbroken)
15 Burpees (push hard through these)
– rest 2-3 min between rounds –

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