WARM UP – MOBILITY
Laps + dynamic lower body
Banded ext. rotations, face pulls, straight arm push-downs
KB shoulder warmups (halos, windmills, snatches)
–
BB snatch warmup
WOD A
POWER SNATCH + HANG POWER SNATCH
20 mins to build to a heavy / max set in the complex
Start with 3-4 sets of:
2 x (1 Power Snatch + 1 Hang Power Snatch)
Then progress into 1+1 to establish a max for the day
WOD B
80’ SLED PUSH
40’ out, 40’ back
8 KB SNATCHES /SIDE
In the remaining time in class, work 3-4 heavy sled push sets. These don’t have to be maximal, just heavy for the day. Share a sled with a group and complete a set of 8 KB snatches /side while you’re waiting.
ACCESSORY
2-3 sets:
10-15 supinated banded ext. rotations /side
8-10 SA Y raises (trap-3) with light crossover band /side
