WARM UP – MOBILITY
5-7 mins dynamic warm-up & hip openers
10 slow prone angels
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Dowel dislocates, OHS, & Snatch positioning drills
Review WOD A w/ empty barbell and warm-up
WOD A
SNATCH PULL + HANG SNATCH + SNATCH
Every 2min x 8 sets:
Sets 1-3: 2 Snatch pull + 2 hang snatch + 2 full snatch (light-moderate: 50-60%)
Sets 4-8: 1 Snatch pull + 1 hang snatch + 1 full snatch (65-80% building to a heavy but consistent set)
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You may drop and re-set after the hang snatch.
WOD B
Complete 3-4 rounds for speed/quality:
8 Double dumbbell snatch (one end of each dumbbell to the floor)
8 Dumbbell thrusters
100ft sled push sprint
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DB: heavy but smooth weight, the 8+8 must remain unbroken each set
Sled: heavy enough to challenge, but you must be able to run, not walk (light sprint > slow walk)
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Groups of 3-4 following your teammates, you should be able to move directly from the thrusters to the sled push without waiting.
Rest ~3min rest between rounds
ACCESSORY
2-3 sets, easy pace
8-10 Cuban rotations
8-10 Crossover snow angels
8-10 GH raises or 12-15 Hip extensions (weighted / banded as needed)
