Warm-up/Mobility
Dynamic hip/shoulder mobility
Hip extension w/band 60-90 secs per side
Overhead stretch w/band 60-90 secs per side
WOD A)
1) Snatch – 3X1 @ 85%, 4X1 @ 90%, 2X1 @ 95%, 8X1 @ 75% – rest 60-90 sec. between each rep through sets of 95%, then 30 sec. between each rep at 75%,
2a) Snatch High Pulls – 3×5
Complete set one of a), rest 60 secs then complete set one of b). Repeat for all 3 sets.
3) GHD Sit Ups 3×15
