WARM UP – MOBILITY
Shoulder rotations, Dowel dislocates, hip & thoracic rotations, pre-squat hip/ankle stretches
Review / Warm-up: Overhead squat, Hang power & squat snatch
WOD A
15 mins to build slowly to a heavy but quality set, or work on technique at light-moderate weights:
HANG POWER SNATCH, OVERHEAD SQUAT, HANG SNATCH
Complete as an unbroken complex
Ideally, the second snatch is a full squat if possible.
WOD B
HANGPOWERBALLS
Complete for time:
40 Wallballs (20/14 – 10/9ft)
20 Hang power snatch (75/55)
30 Wallballs
15 Hang power snatch (95/65)
20 Wallballs
10 Hang power snatch (115/85)
10 Wallballs
5 Hang power snatch (135/95)
—
Int: Scale to 3-4 different weights where each round can be completed in 2-3 sets max.
Beg: Keep snatch light across for the full workout
ACCESSORY
3 rounds:
12-15 GHD sit-ups (scale to partial reps, or 20-30s GHD hollow hold)
30-40 Russian twists w/ plate or med-ball
6-8 “ATYT” w/ light plates or DB’s
