Warm up: DU Practice (90 sec)
Pre-WOD Mobility (10 min): Gentle hip distractions (band on foot, foot on foam roller, lay back – it’s subtle) & Roll out quads and hip flexors
EMOM 10 min @ 75-80% of your 1RM – 3 Pos Snatch – in this order: high hang, hang, floor
3 rounds for time (15 minute time cap) of:
- 10 Power Clean (135/95lb)
- 20 KB Swing (24/16k)
- 30 Wall Ball (20/14lb)
Beginners: Less weight on BB, lighter KB & med ball
Upgrade option: 155/105lb, 30/24k KB – however, don’t upgrade if you can’t do the standard WOD largely unbroken
