WARM UP – MOBILITY
1) 6-8 mins dynamic fully body

2) BB snatch warmup / tech for WOD A
WOD A
HANG SNATCH X 2
(Approx. 32 mins total)
1) E2MOM x 5 sets:
2 Hang snatch pulls
2 Hang muscle snatches
2 Snatch balances w/ 2-3 sec pause in landing
– Treat these first 5 sets as warmup / technique primer; build as needed but don’t go too heavy— rest, recover, reset for a few mins —2) E2.5MOM x 7 sets:
2 Hang snatches
– Build to a heavy hang snatch double for the day but keep technique the priority, ideally no missed reps
WOD B
2-3 sets, short rest:
8-10 Cuban rotations w/ light BB or PVC + light plates
15-20 90/90 posterior flies w/ red band or theraband

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