Warm-up) Alternating with partner, 3 rounds:
1) 250m Row
2) Band pull-aparts/dislocates – hip circles etc.
First rib mob w/barbell on rack
Single leg flexion w/band distraction
WOD A) 7×1 3 Position Snatch (high hang, above knee, floor) – focus on perfecting mechanics before adding weight, do NOT got to failure.
Snatch Grip Push Press: 3 reps Every 90 secs x 5 sets – Heavy as possible
Supinated Chin Ups 3×7-10 reps – add weight if possible
5 mins agility ladder drills
Posterior chain floss
WOD A) 10mins to build to a heavy-ish Deadlift single past workout weight, 2-3 singles max.
WOD B) 5 Rounds for time:
15 Deadlifts 135/95lb (115/75lb, 75/55lb)
15 Abmat Situps