WARM UP – MOBILITY
Dynamic joint warm-up and stretch (hips / thoracic / shoulders)
Tech/Warm-up: Overhead squat / Snatch balance / 3 position snatch
WOD A
Every 2 min x 4 sets:
3 Snatch grip push press + 3 Overhead squats + 3 Snatch balance (50-60%)
WOD B
Every 2 min x 4 sets:
1 Snatch pull + 3 Position Snatch (High hang, Low hang, Floor – as a complex, no dropping (60-70%)
WOD C
Every 2:30 x 5 sets:
3 Pause front squats @3,3,X,1 (@55-65% of 1RM – focus on perfect mechanics and hold positions over adding more weight)
