WARM UP – MOBILITY

Banded shoulder warmups

PVC thoracic & shoulder openers

Hip openers

2) BB Snatch warmup

WOD A

POWER SNATCH X 3

E90SECS x 10 sets:

3 Power snatches

– Start light and build as needed. Focus on tall extension & speed under bar

– Reps can be T&G or reset

WOD B

4 Sets:

8 Seated BTN press

8 DB or KB Chainsaw rows /side

15-20 Oblique side bends /side

– rest 90 secs –

ACCESSORY

3 Sets:

10-15 GHD hip extensions

10-15 Banded trunk rotations /side

– rest 90 secs –

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