WARM UP – MOBILITY
Hip & shoulder circles + Squat warm-ups
Red band shoulder activations
—
Dowel or Empty barbell overhead squat + snatch warm-up / technique drills
WOD A
ISABEL (SQUAT SNATCH)
Complete for time:
30 Squat snatches (135/95lbs)
—
8 min time CAP for Isabel
—
At the 10 min mark complete:
ZOE
For time:
30 Ring Muscle Ups
— OR —
30 BURPEE CHEST TO BARS
Complete 30 Burpee chest to bar pull-ups for time
—
Scale to burpee + chin over bar, or burpee + jumping C2B or pull-up
—-
10 min CAP for Zoe/Burpee C2B – 10:00+ uncompleted reps
WOD B
PAUSE FRONT SQUAT + FRONT SQUAT
Complete 1 Front squat with a 3s pause in the bottom position, then complete 1 regular front squat
In remaining class time build to a heavy but not absolute max set of:
1 pause front squat (3s active hold in the bottom) + 1 regular front squat
ACCESSORY
3 rounds: rest as needed
6-8/side x Bulgarian split squats (Single KB in front rack position on opposite to working leg)
8-10 Bicep curl to shoulder press (smooth and controlled)
20-25 Banded tricep press downs
