WARM UP – MOBILITY

Dynamic joint warm-up and stretch

Red band shoulder activation drills + overhead prep

Dowel dislocates, Overhead squat, Snatch warm-up / technique drills

Review WOD A complex with and empty barbell

WOD A

SNATCH COMPLEX

Halting snatch deadlift, hang snatch pull, hang snatch, snatch

– Pause for 2s @ mid shin, knee cap, mid thigh, then stand.

– Return to the knee and perform a hang snatch high pull.

– Return to the knee and perform a hang snatch

– Drop or re-set and perform a full snatch

Every 2 min x 6 sets: (12 min)

Start at a light-moderate weight (55-60%) and only increase if positions and mechanics are maintained.

WOD B

HOT POTATO

Complete 4 rounds for time:

50 Doubleunders (45s max)

15 Thrusters (75/55)

15/12 Pull-ups

– Rest 2 min between rounds –

Subtract the 6 min rest and possible stagger from finish time.

Partner up, and stagger by 90s-2min.

Thruster weight should be “light” and remain relatively unbroken on all sets.

Scale pull-up volume or to a jumping variation to maintain intensity and consistency.

20 min time cap (including the rest, rounds should be ~2 or less to start)

ACCESSORY

1) “Durante Core” 5 Rounds:

10 Hollow Rocks

10 V-Ups

10 Tuck-Ups

10 second Hollow Hold

-1 minute Rest-

-Scale reps/rounds down as needed

2) Crossover “Plyo” or “Recovery”

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