WARM UP – MOBILITY

*Grab out a dowel and empty barbell

Big dynamic joint warm-up

Pre-squat hip openers, dowel dislocates and thoracic openers

Overhead squat and Snatch technique drills. (High hang, Hang and Floor)

WOD A

HIGH HANG SNATCH X 3

Bar should go no lower than pockets and your torso should remain vertical or near enough

HANG SNATCH X 2

SNATCH

EMOM x 17 mins:

EMOM x 5: 3 High hang snatch (55-65%)

– rest 1 min –

EMOM x 5: 2 Hang snatch (70-80%)

– rest 1 min –

EMOM x 5: 1 snatch (80-90%)

You may build as needed, or stay at a good working weight throughout each 5 min EMOM.

The goal at the end is to hit some good quality heavy singles without going to failure. (This is not a 1RM test!)

WOD B

DOUBLE UP

Complete AMRAP in 8 mins:

2 – 4 – 6 – 8 – 10… con’t of:

Double DB snatch (50/35) (one head of each DB to the floor)

Double DB front squat

Dumbbell push-up + renegade row (1 = push-up + Row R + Row L

Choose a DB weight where all movements are safe and smooth and you can keep moving.

Score is last completed round # + extra reps.

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