WARM UP – MOBILITY
5 mins dynamic lower body
Banded shoulder warmups
—
Snatch warmup w/BB
WOD A
2 T&G Power Snatches + 2 Hang Snatches
-You may not drop the bar during this complex
-Hang Snatches must be full squat
18 mins to build to a heavy set in the complex, build over 6-8 sets
WOD B
2 Power Cleans + 2 Push Jerks
Perform both Power Cleans, followed by both Jerks
Power Cleans do not have to be T&G
In the remaining time in class, build to a heavy set in the complex
Optional Conditioning
3 x 250m Row – rest 1:1 @ 70-80% effort
-rest 3 mins-
2 x 500m Row – rest 1:1 @ 80-85% effort
-rest 3 mins-
1 x 1km Row @ 90-95% effort
