WARM UP – MOBILITY
Agility ladder + dynamic
BB OHS/snatch warmupWOD A
1 POWER SNATCH + 2 HANG SNATCHES + 3 OHS
-Must be an UB complex
-Hang snatches must be squat
15 mins to build to a heavy set in the complex, or keep it light and work on tech for newer liftersWOD B
SNATCH ME UP BEFORE YOU BOX JUMP
For time:
20 KB snatches 32/24kg (10 /side)
60 DB Box step-ups 50/35lb 24/20″
40 Alt. DB snatches 50/35lb
40 Box jumps 24/20″
60 KB swings 32/24kg
20 Burpee box jumps 24/20″ACCESSORY
1) 3 sets:
8-10 Powell raises /side
8-10 DB external rotations off knee /side
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2) Crossover recovery
