WARM UP/MOBILITY

8-10 mins dynamic stretches
Band dislocates, trap raises, rows

WOD A

E2MOM x 7 sets

Snatch

2 reps @ 70%, 75%, 80%, 85%
3 x 1 @ 90%

WOD B

E2MOM x 7 sets

Clean & Jerk

2 reps @ 70%, 75%, 80%, 85%
3 x 1 @ 90%

WOD C

Alt. e90secs x 5 sets each
1) 5 push press – heavy as possible
2) 5-8 GH Raises

Push Press x 5

OPTIONAL

50 overhead banded tricep extensions
Crossover iron scap