WARM UP – MOBILITY
Dynamic hip and shoulder circles
Dowel dislocates / Hip / Shoulder openers
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Overhead squat + Power / Squat Snatch review w/ dowel
WOD A
1 POWER SNATCH + 1 SNATCH + 1 OVERHEAD SQUAT
No dropping the bar between Power and Full Snatch, come to the ground and reset without letting go of the bar
Partner up and spend 15 min to building to a moderate – heavy set of: 1 power snatch + 1 squat snatch + 1 Overhead squat.
Don’t max out here, just work on solid consistent mechanics and aim to finish a bit heavier that you will go in WOD B.
WOD B
“FREEDOM SAUCE”
Complete the 4 rounds for total calories rowed:
3 min AMRAP:
21 Overhead Squats (95/65lb)
21 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
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3 min AMRAP:
18 Overhead Squats (115/80lb)
18 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
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3 min AMRAP:
15 Overhead Squats (135/95lb)
15 Over-the-Erg Burpees
Max Calorie Row
– Rest 3 min –
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3 min AMRAP:
12 Overhead Squats (155/105lb)
12 Over-the-Erg Burpees
Max Calorie Row
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Alternate 3 min sets with a partner
ACCESSORY
Crossover Symmetry “Recovery” or “Iron Scap”
