WARM UP / MOBILITY
Quick dynamic full body warm-up
2 rounds of:
10 Jumping Squats
10 Dowel dislocates
15-20 Banded good mornings
—
Quick tech of the hang power snatch with and empty barbell
WOD A
Hang Power Snatch X 5
5 Min to warm-up, then;
Every 2 min x 5 sets: 5 unbroken hang power snatch (hinge to lower hang position, not high hang today)
– Start at ~50-55% of 1RM Snatch and build slowly only as technique allows.
– Do not sacrifice form in order to add more weight
– Keep the bar speed, footwork, and turn-over fast and crisp
WOD B
Deadlift X 5
Warm-up deadlift to ~70% of 1RM
Then: 4-5 sets of 5 Deadlifts – 70% of 1RM across
– Rest 2 min between working sets.
– Experienced athletes – non touch and go, slight pause and re-tension at the bottom of each rep.
– Less-experienced athletes may touch and go to maintain position/tension.
– 15 min to complete
WOD C
Complete 3 rounds for quality:
10 Barbell good mornings (~25% of 1RM Back Squat)
Rest ~30s
100ft Heavy Sled push (heavy, but smooth and unbroken)
Rest ~60-90s
Accessory:
2 rounds of:
12-15 x Weighted hip extensions
