WARM UP – MOBILITY
*Pull out a dowel, red band, and empty barbell*
2-3 mins running + jumping dynamic warm-up
Red band shoulder/overhead activations + Banded glute steps
Pre-squat hip openers + overhead stretch
Dowel + Empty barbell Overhead squat / Snatch technique drills and warm-up for WOD A.
POWER SNATCH, OVERHEAD SQUAT, SNATCH
You may drop and re-set after the OHS.
Every 90s x 10 sets: (15 mins)
1 Power snatch + 1 Overhead squat, 1 Squat snatch
Start light and build slowly to a heavy but smooth set.
Newer athletes keep the bar in the hang for both snatches.
EMOM x 15: 5 round of each
1) 30-50 Doubleunders (30-40s max)
2) 8-10 Overhead squats (choose a good working weight to stay smooth and unbroken, build as needed)
3) 8-12 Pull-ups (treat this as skills/strength practice for butterfly, kipping, jumping or 5-7 banded strict)
Bars from the floor for the OHS
8-12 Alternating Cossack squats (KB in goblet hold)
8-10 Cuban rotations @3011
8-10/side Powell raises @3030
Rest as needed between movements/rounds