DATE – Friday November 28th  


Warm-up/Mobility: Big dynamic warm-up + stretch.

– Prep ankles, quads, hips, thoracic spine and shoulders for snatching. Finish with some dowel dislocates and snatch/OHS tech.


WOD A) Every 2 min x 8 sets:

1 x Power snatch, hang snatch, overhead squat


– Start out at a light/moderate weight and build to a heavy set for today. 5 min to warm up, 16 min for working sets (21 total) .


WOD B1) 5  min AMRAP:

5 Strict HSPU

10 Ball slams (30/20lb)


– Rest 2 min –


WOD B2) 5 min AMRAP:

8 Alternating pistols (Bulgarian split squats 4R/4L as mod)

12 Alternating Dumbbell Snatches (45/30lb)


Optional WOD C) 3 sets NFT:

10 GHD hip extensions (2,0,1,3) (weighted if needed – but tempo first)

Rest 60s

45s Weighted plank

Rest 60s