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

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