WARM UP – MOBILITY
Big dynamic running/jumping warm-up, lower body dynamic stretches, shoulder rotations etc.
Green band stretch: Overhead/Lats, Squat/hip/P-chain
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Review Snatch complex w/ dowel and/or empty barbell
WOD A
15 mins to work on technique and build slowly to a heavy / quality set of the Hang Snatch Complex:
HANG SNATCH COMPLEX
Complete as an unbroken complex:
1 Hang snatch pull + 1 Hang power snatch + 1 Hang squat snatch
WOD B
YOU GO FIRST
Complete AMRAP in 20 mins with a partner of similar abilities:
3 Power Snatch (155/105)
6 Box jumps (30/24)
9 Deadlifts (155/105)
12 Wallballs (20/14 – 10ft/9ft)
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Alternate complete rounds with your partner
Scale weighs / heights / reps as needed to keep moving through each round and similar round times as your partner.
Snatch should be “heavy” but quality quick singles or some tng reps possible.
ACCESSORY
2-3 rounds: rest as needed
8-12 GHD Hip extensions @3,0,1,1 (weighted if possible, or sub to good mornings)
8-12 Side plank hip raises + 20-30s side plank hold / side
15-20 Straight leg raise + hip lift off bench (lower down to hollow, lift legs to 90 degrees, then hip lift)
