Warm-up

 

2 Rounds:

Overhead Kettlebell Figure 8’s x 5 reps (Light KB’s)

Band Pull-Aparts x 10 reps (Thin band – Pronated)

Overhead Kettlebell Figure 8’s x 5 reps (Light KB’s)

Band Pull-Aparts x 10 reps (Thin band – Supinated)

 

Mobility

 

Banded hip distraction (2 mins each side)

Lacrosse ball roll on ribs (2 mins each side)

 

WOD A)

 

1) 7×1 – 1 Snatch + Hang Snatch (heaviest possible with perfect form)

 

WOD B)

 

2) a) 5×3 Snatch High Pulls (Rest 60 secs)

 

2) b) 4×8 Bulgarian Split Squat (8 each leg)

 

3) 3 x 15-20 GHD Sit Ups

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