WARM UP – MOBILITY
Dynamic joint rotations + stretch (hips / hamstrings / squat / overhead etc.)
Review and warm-up barbell complex and handstand progressions
WOD A
Every 90s x 10 sets: (5 sets each alternating)
1) 1 Hang power snatch, 1 Hang squat snatch, 1 Pause overhead squat (2-3s at the bottom)
2) 30-45s of Handstand work / practice / progressions of your choice (wall walks, balance, walking etc.)
—
Partner up and start on either.
Build to a heavy / quality set (not max) on the snatch or work on technique at light to moderate weights. Treat this as an extended warm-up / practice time for WOD B.
HANG POWER SNATCH + HANG SNATCH + OVERHEAD SQUAT
– 3s pause at the bottom of the OHS
WOD B
HANG TIME
21-15-9 reps for time
Hang power snatches 95/65lb
Overhead squats
*75 Double-unders after each round*
—
Use a weight that the 21s can be completed in 2 sets
Cap DU’s at approx 60-90s
ACCESSORY
2-3 rounds: rest as needed
8-10 Cuban rotations (light/weighted dowel or barbell)
15-20 Banded face pulls
30s/side Side plank hold (weighted hip if possible)
