WOD
Mobility
Optional (Before Class): LXB Smash Pecs/Delts/Traps, Foam Roll T-Spine/Lats
Banded Stretches (Upper/Lower)
PVC Pipe Warm-Up/Snatch Progression
Strength
Snatch: Perform 1-3 Snatches, every 90 seconds, for 12 minutes (8 Rounds – decreasing reps as you build up each round).
Add weight/build every round until you reach a heavy 1RM.
If you reach a heavy set before the completion of all 8 Rounds, continue performing 1-3 reps of that weight (or lighter) to practice until the completion of all the rounds.
Conditioning
EMOM for 16 Minutes (4 Rounds):
(1) 12/10 Calorie Bike
(2) 15 Russian KB Swings (70/53)
(3) 15 Wallball (20/14) | 20 Wallball
(4) Rest