WARM UP – MOBILITY
Big dynamic joint warm-up + shoulder/hip stretch out
Dowel dislocates, OHS, Snatch warm-up drills
WOD A
SNATCH PULL + HANG SNATCH + SNATCH
Every 2 min x 8 sets (Building 70-90% of 1RM Snatch)
Add weight only if both snatch reps are crisp and consistent
You may drop and re-set after the hang snatch
WOD B
MIDLINE MASH
Complete for time:
21-15-9 reps of:
Overhead squat (115/75)
Toes to bar
Burpees over the bar
ACCESSORY
3 Supersets:
15/side KB/DB side bends
30 V-Sit straight leg lifts over and object (DB/KB/Roller etc.)
45-60s Unweighted plank march (from an elbow plank, alternate arms reaching forward to an object that is a straight arm reach away)
– Rest 2-3 min between sets
