WARM UP – MOBILITY
Hip rotations, Windshield wipers, 90/90 stretch
Bird dogs, Dead bugs, Hollow/Arch work
Thoracic rotations/openers, 8-10 supine dowel lift off + behind the neck press
Overhead squats & snatch balance review
WOD A
15 mins to build slowly to a heavy but quality sets of 1 Snatch balance + 1 Overhead squat
(between sets, feel free to warm-up/practice some TTB and DU’s to prep for WOD B)
SNATCH BALANCE + OVERHEAD SQUAT
WOD B
ESPN 8: THE OCHO
Complete 8 Rounds for total doubleunders: (19 mins)
In 90s complete:
8 Toes to bar
8 Overhead squats (115/85)
AMRAP Doubleunders in remaining time
– rest 1 min between rounds –
—
Barbells from the floor
Choose a TTB progression and OHS weight where most sets can be completed unbroken or 2 quick sets max.
ACCESSORY
3 rounds: rest as needed
8-10 Double Dumbbell upright rows
12-15 Cross bench dumbbell pullover (single dumbbell)
20-25 Banded face pulls
