WARM UP/MOBILITY
Shoulder circles, band pull-aparts etc.
2 Rounds
30s passive hang
90 secs squat hold with hip opener drills
10 dowel overhead squats
WOD A
Back Squat x 3
2 Hang Power Snatch + 1 Hang Snatch
Alt. e90secs x 5 sets each
1) 3 Back squats
2) 2 Hang power snatches + 1 hang snatch
Start @ approx. 60-70% and build as needed
1) 3 Back squats
2) 2 Hang power snatches + 1 hang snatch
Start @ approx. 60-70% and build as needed
WOD B
Open WOD 14.5
21-18-15-12-9-6-3 reps for time
Thrusters 95/65lb (55+ 65/45lb)
Burpees
Thrusters 95/65lb (55+ 65/45lb)
Burpees
