WARM UP – MOBILITY
Dynamic joint rotations and stretches
Hollow, Arch, Beat swing, TTB progressions
Tech/Warm-up: Power snatch + touch and go cycling techniques
WOD A
*Power Snatch x 3*
Every 2 min x 5 sets:
Power snatch x 3 (unbroken, touch and go reps)
—
Try to partner up with someone suitable for WOD B and share a barbell here.
Build as needed from light to moderate-heavy weight. Don’t max out or go to failure / sloppy reps. Build a little heavier than you want to use for WOD B.
(Between sets feel free to warm-up/practice some TTB to prep for WOD B)
WOD B
*At Odds With You*
With a partner of similar ability complete 20 rounds for time:
5 Hang power snatch (115/75)
7 Toes to bar
9 Box jump overs (24/20)
—
10 rounds each, alternating complete rounds only.
Power snatch weight should be unbroken for most if not all rounds.
25 min time cap (rounds should be close to 60s each)
ACCESSORY
2-3 rounds:
6-8 x “ATYT” with light plates/DBs
8-10/side Dumbbell external rotations
15-20 Banded face pulls
–OR–
Crossover Symmetry “Recovery” or “Iron scap”
