WARM UP – MOBILITY
Dynamic hip and shoulder joint rotations, box step-ups and jumps
Hip/hamstring and overhead stretches
Hanging, beat swings, mid-line warm-ups, and TTB technique

Dowel dislocates + Hang Power snatch technique

5-7 min to warm-up Hang Power snatch to working weight and prep for WOD.

WOD A
AT ODDS WITH YOU
With a partner of similar ability complete 20 rounds for time:
5 Hang power snatch (115/75)
7 Toes to bar

9 Box jump overs (24/20)

10 rounds each, alternating complete rounds only.
PS weight should be unbroken for most if not all rounds
30 min time cap (rounds need to be under 90s)

ACCESSORY
2-3 rounds: rest as needed
8-12 Behind the neck snatch grip barbell press
15-20/side KB/DB oblique side bends
20-25 Straight leg raise + hip lift off bench (stay hollow as you lower

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