WARM UP – MOBILITY

3-4 min aerobic warm-up

Dynamic joint warm-up and stretch (overhead/ thoracic & Hip/Ankle)

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

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

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