WARM UP – MOBILITY
Shoulder / Hip / Thoracic rotations
Red band shoulder activations + Squat hip openers
—
Tech: with a weighted dowel or empty barbell: Overhead squat, Snatch balance, and Power Snatch
WOD A
SNATCH BALANCE + OVERHEAD SQUAT
Every 2 min x 7 sets (15 mins)
Sets 1 & 2: 1 Snatch balance + 3 pause overhead squats
Sets 3 & 4: 1 Snatch balance + 2 pause overhead squats
Sets 5-7: 1 Snatch balance + 1 pause overhead squat
—
3s hold at the bottom of each overhead squat
Start at a relatively light weight for the 1+3 and make small jumps each set as needed building to a heavy but smooth set of 1+1.
WOD B
PSYCHO (RX)
Complete for time:
12 – 9 – 6 reps of:
Power Snatch (95/65)
Chest to bar pull-ups (Scale to banded or jumping)
Handstand push-up (kipping allowed, scale to pike or DB press)
— OR —
PSYCHO (ADVANCED)
Complete for time:
9 – 7 – 5 reps of:
Power Snatch (135/95)
Bar muscle-up
Strict handstand push-ups
ACCESSORY
4-6 min Aerobic cool down (easy bike or row)
3 sets of:
10-12 x Dumbbell hammer curl to shoulder press
6-8/leg x Bulgarian split squat (DB or KB held by side)
– rest ~2 min between rounds
Crossover Symmetry: Recovery or Iron Scap
