WARM UP – MOBILITY
Dynamic joint warm-up and full body stretch (hip, hamstring, squat, thoracic, overhead etc.)
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Tech/review: Both WOD A complexes
WOD A
Start very light and build as needed, but focus on technique over weight
Every 2 min x 6 sets:
Sets 1-3:
5 Snatch press from receiving position + 5 Pause Overhead squats (hold the bottom for 2-3s)
Sets 4-6:
3 Hang muscle snatch + 3 Pause snatch balance (hold the bottom for 2-3s)
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For the snatch press, work from the best/lowest position possible. If you can’t get down close to a squat position to press, then try raising your heels or squatting to a bench or low box and pressing from there.
WOD B
16-18 min to work on technique / build to a heavy set of:
1 hang snatch pull + 1 hang snatch + 1 snatch balance
– rest as needed between sets
HANG SNATCH PULL + HANG SNATCH + SNATCH BALANCE
ACCESSORY
3 sets: rest as needed
8-12 Cuban rotations (weighted dowel or light BB)
12-15 Banded low rows
8-10 Side plank raise + 20-30s side plank hold / side
