WARM UP – MOBILITY
6-7 mins dynamic

Snatch warmup w/BB

WOD A
3 SNATCH HIGH-PULLS + 2 HANG P-SNATCH + 1 SNATCH
20 mins to build to a heavy or max weight in the complex

WOD B
1 HANG CLEAN & JERK + 1 POWER CLEAN & JERK
Hang Clean must be a squat
Jerks can be any style
You may drop and reset after HC&J
Use the remaining time in class to build to a heavy or max weight in the complex

ACCESSORY
3 sets:
15-20 single leg hamstring curls /side
10-15 single leg glute bridges /side – elevate foot on a bench
20-30 secs GHD paddle w/weighted PVC or a light bar

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