WARM UP – MOBILITY
Full body dynamic joint rotations, overhead / squat openers
Dowel: dislocates, thoracic openers, overhead squats etc.
Snatch/OHS technique drills w/ dowel or empty barbell
WOD A
18 mins to build to a heavy set, or work on technique at light to moderate weights:
1 Snatch + 2 Overhead squats
– Snatch may be power or squat, but you must stand up, then perform 2 overhead squats after.
1 SNATCH + 2 OVERHEAD SQUATS
WOD B
OVEN MITTS
Complete AMRAP in 12 mins:
12 SA DB Snatch (R) (50/35)
12 SA DB Snatch (L)
12 Toes to bar
ACCESSORY
2-3 rounds: rest as needed
100ft double KB carry: 1 front rack / 1 overhead (50ft / side)
8-12 Ab-wheel (or barbell) rollouts
12-15/side half kneeling banded trunk rotations (outside knee forward)
