WARM UP – MOBILITY

5-7 mins dynamic warm-up & hip openers

10 slow prone angels

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)

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

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)

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)

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