WARM UP – MOBILITY
Dynamic shoulder / thoracic / hip rotations
Banded shoulder / overhead activations and openers
Pre-squat hip openers
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OHS & 3 Position snatch review + warm-up w/ empty barbell or dowel.
WOD A
3 POSITION SNATCH
15 mins to work on technique or build to a heavy set of a 3 position snatch:
1 high hang snatch, 1 hang snatch (knees), 1 snatch from the floor
– You may drop and reset for the last snatch
WOD B
http://CROSSFIT.COM 221006
Complete as many rounds as possible in 12 minutes of:
1 Squat snatch (155/105)
3 Clean and jerks (155/105)
30 double-unders
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Choose a weight where the squat snatch is heavy but repeatable (no more than 70% of your 1RM)
Scale double-unders to ~20-30s/round max
ACCESSORY
3 rounds: rest as needed
12-15 GHD Sit-ups
8-10 Cuban rotations w/3s negative
15-20 Banded face pulls
