WARM UP – MOBILITY
3-4 min aerobic warm-up
Dynamic joint warm-up and stretch (overhead/ thoracic & Hip/Ankle)
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Warm-up/Tech: Overhead squat / Snatch Balance / High hang snatch
WOD A
3 SNATCH BALANCE + 3 OVERHEAD SQUATS
10 mins to build slowly to a moderately heavy (but not a max) set of:
3 Snatch balance + 3 Overhead squats
WOD B
HIGH HANG SNATCH X 3
Bar should go no lower than pockets and your torso should remain vertical or near enough
Every 2 min x 6 sets:
3 High hang snatch (start at a light weight and build as needed)
WOD C
SINGLE ARM DUMBBELL COMPLEX
3 push press + 3 push jerks + 3 split jerks
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Complete with the same weight on both arms.
Every 90s x 9 (4 sets of each alternating)
1) Single arm dumbbell complex (9 reps R + 9 reps L)
2) 12-15/side Split stance rotational med ball toss
3) 5 Seated tall box jumps
