WARM UP – MOBILITY
Big dynamic joint warm-up
Hip and shoulder circles + dynamic stretch out
Dowel dislocates
Dowel overhead squat + snatch technique warm-up drills
WOD A
SNATCH
20 min to establish a 1RM Snatch
– a full squat snatch is preferred, but if technique and/or mobility do not allow this then a power snatch is permitted.
WOD B
OVERHEAD SQUAT X 3
15 mins to establish a 3 RM overhead squat
– bars will come from the rack
– If technique / mobility do not allow a safe overhead squat then you may scale to a 3 RM front squat.
FRONT SQUAT X 3
ACCESSORY
Complete 4 rounds of: (6 mins)
20 Hollow rock
10s rest
20 Russian twist
10s rest
20s front plank hold
10s rest
