WARM UP/MOBILITY
Dynamic hip openers
Band shoulder warmup
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Power Snatch warmup w/empty barbell
WOD A
Power Snatch x 3
EMOM x 10 mins: 3 touch & go Power Snatch
Start at 50-60% of 1RM and add as needed, don’t go to failure
WOD B
Prison Break
5 Rounds for time:
1 Legless Rope Climb (2 with legs for scaled, or 10 ring rows)
5 Burpees over bar
7 Deadlifts 275/185lb (no more than 70% of max)
9 Box Jumps 30/24″
Accessory
3 Rounds:
8-10 GH Raises
30-40 secs heavy weighted plank
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Crossover Recovery after 3 rounds
