WARM UP – MOBILITY
Big dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)

Dowel: dislocates, overhead squats, snatch warm-ups and primer drills (coaches choice)

WOD A
20 min to build to a heavy single Snatch
Ideally a squat snatch but if your technique or mobility does not allow it then work on a power snatch instead.
SNATCH
POWER SNATCH

WOD B
Every 90s x 10 sets: (5 sets each alternating)
B1: Snatch grip push press, Snatch balance, Overhead squat
B2: 3 Hang snatch pulls (from the knees)

Partner up if possible and share 2 barbells, on the rack, and on on the floor
Build on each movement as needed
SNATCH GRIP PP, SNATCH BALANCE, OH SQUAT
1 Snatch grip push press, 1 Snatch balance, 1 Overhead squat
HANG SNATCH PULL X 3

WOD C
In remaining class time, complete 3-4 rounds of:
6-8/arm Single arm half kneeling dumbbell Arnold press (heavier than the double DB version 2 weeks ago)
8-10/arm Three point bent over KB rows
8-10/leg Russian box step ups (body weight or KB in front rack on working leg)
– rest as needed between movements

ACCESSORY
Crossover Symmetry: Iron Scap or Recovery
or
2-3 sets:
8-10/side Dumbbell external rotaitons
8-10/side Powell raises (Light DB or plate)
8-10 Incline bench supported “Y” raises @3,0,1,1 (w/ light plates)

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