WARM UP – MOBILITY
Dynamic hip and shoulder warm-up
Core warm-up, hollow, arch, beat swing tech.
Review + warm-up: Power snatch + kipping pull-up / bar muscle-ups
WOD A
EMOM x 10
A1) 3 “Touch and go” Power snatch
A2) 3-5 Bar muscle-ups (scale to banded or jumping BMU)
—
– Build from light to moderate weight, no failed reps, just a bit heavier than WOD B
– In no BMU, then practice kipping/jumping pull-ups, high quality, low reps, something more challenging that your WOD B movement.)
*Power Snatch x 3*
WOD B
*Odds Ratio*
Complete AMRAP in 20 min with a partner of similar ability:
Alternate complete rounds:
3 Power snatch (135/95)
5 Chest to bar pull-ups
7 Box jump overs (24/20)
9 Push-ups
—
Snatch should be touch and go, or quick single with no failed reps.
Scale C2B to COB or jumping variation.
ACCESSORY
2-3 rounds:
12-15 Seated low cable rows (neutral grip)
12-15 Dumbbell tricep rollbacks
15-20 Banded face pulls
