WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch and lifting prep (hips, squat, thoracic, overhead)

Empty barbell warm-up/tech: Overhead squats, Power Snatch, Squat snatch

WOD A
1 POWER SNATCH + 1 SQUAT SNATCH
4 mins to warm-up, then every 2 min x 8 sets: (20 mins)
1 power snatch + 1 squat snatch
Sets 1-2: 70%
Sets 3-4: 75%
Set 5-8: 80-85%

WOD B
FRONT SQUAT X 3
Every 3 min x 5 sets: (15 mins)
Set 1: 5 @ 70% of 1RM Front squat
Set 2: 4 @ 75%
Set 3: 3 @ 80%
Set 4: 3 @ 85%
Set 5: 3 @ 90%

Optional Conditioning
Complete for time:
25-20-15-10-5: Cal Row
50-40-30-20-10: Air Squat

ACCESSORY
3 rounds: rest as needed
8-10/side Single leg Romanian Deadlifts (1 KB held in opposite hand from working leg)
8-10 Cuban rotations @3,0,1,1 (weighted dowel + small plates to load)
6-8 “ATYT” (bent over with light plates, or with the CS bands)

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