WARM UP – MOBILITY
2 rounds:
~90-2min Row
1) Dowel dislocates, Thoracic rotations, Scorpions
2) Leg swings, Hip circles, Hip opener lunge
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Dowel overhead squats and Hang snatch complex review and warm-up
WOD A
Every 90s x 10 sets (15 mins)
1 hang snatch pull, 1 hang power snatch, 1 hang squat snatch
Start light and build slowly only if technique and positioning is ideal
HANG SNATCH COMPLEX
Complete as an unbroken complex:
1 Hang snatch pull + 1 Hang power snatch + 1 Hang squat snatch
WOD B
JACKIE
For Time:
1km Row
50 Thrusters 45/35lb
30 Pullups
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Stagger second heat by 4-5 mins as needed to start everyone together.
Scale pull-ups to jumping pull-ups or ring rows.
ACCESSORY
3 sets of:
15-20 GHD Sit-ups (scalee to 10-15, scale ROM, or to weighted anchored sit-ups)
8-10/arm Lean away lateral delt raise
20-30 band pull aparts or banded face pulls
– rest ~60-90s between sets
