WARM UP – MOBILITY
Dynamic hip and shoulder warm-ups
Overhead + Squat openers
Tech: Overhead squats & Squat snatch
WOD A
Every 2 mins x 5 sets: 3 “touch and go” squat snatches
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Ideally all squat variations, newer lifters may scale to hang snatch/hang power snatch as needed.
Build as needed to a heavy but quality set.
*Snatch x 3*
WOD B
*100 OHS + Burpee EMOM*
Complete for time:
100 Overhead Squats (95/65) + EMOM complete 4 burpees over the barbell
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The workout will start with 4 burpee over bar, then you will complete as many OHS in the remaining time that minute. At the top of the next minute, and each following, you must put the bar down to complete 4 burpees before continuing on with your 100 OHS reps.
Newer athletes or those with shoulder issues may scale to front squats if needed
ACCESSORY
3 rounds:
12-15 GHD Hip extensions
12-15 Seated leg extensions
2-3 Crossover symmetry movements: (Recovery or Iron Scap)
