WARMUP/MOBILITY

Big dynamic stretch
Band shoulder warmup

OHS warmup
3-Pos Snatch warmup

WOD A

3 Position Snatch

E2MOM x 5 sets:
3-Pos Snatch high hang / above knees / low hang – below knees

Keep all sets at 65-75%, don’t go to failure

WOD B

Snatch Pull x 3

15-20 mins:
Build to a 3RM Snatch Pull, then strip down to 90% and hit 3 sets of 3

WOD C

Snatch Deadlift w/pause x 10

*Don’t come to full extension on your reps, pause at mid-upper thigh with shoulders still over bar for 3 secs, then lower back down without coming to extension

3 sets of 10 reps – start light approx. 50-60% and build as needed. Rest approx. 3 mins between sets

Accessory

3 Rounds
30-40 Russian twists
-Rest 20-30 secs
40-60 secs banded plank on hands
-Rst 60-90 secs-

Crossover Iron Scap after planks