WARM UP – MOBILITY
Dynamic hip and shoulder rotations
Squat, Thoracic, Overhead openers
Tech: Power snatch + Snatch Balance
WOD A
Every 2:30 x 5 sets:
3 touch and go power snatch + 3 snatch balance
Start light and build as needed to a heavy but quality set.
*3 Power Snatch + 3 Snatch Balance*
Complete as an unbroken set:
3 touch and go power snatch (newer athletes may scale to HPS), + 3 Snatch Balance
WOD B
*Inception (2026 FVT)*
Complete for time:
40 Alternating Dumbbell Hang Squat Snatch* (50/35)
30 Single Dumbbell Box Step Overs (50/35, 24/20″)
20 Burpee to target
100 Doubleunders (2 min max)
20 Burpee to target
30 Single Dumbbell Box Step Overs
40 Alternating Dumbbell Hang Squat Snatch
—
Burpee to a bar ~6″ above your reach
*Scale/Sub: Hang squat snatch to Hang squat clean
Partner up (share a lane for DU’s and Box) and stagger start by 4 mins.
15 min time cap (19 min for 2 heats)
ACCESSORY
Crossover Symmetry: “Recovery” or “Iron Scap”
OR
2-3 rounds:
6-8 x “ATYT” with light plates (from bent over position)
8-10/arm DB external rotations (seated w/ elbow up on raised knee)
12-15 Banded face pulls
