Tuesday
Warmup/Mobility)
Banded Shoulder stretches: pecs/overhead
Pre Squat Hip and Ankle mobility
*Keep under 15 mins*
-Experienced lifters warmup to starting weight on an 8 min clock
-Work on tech with newer lifters. Newer lifters do not necessarily have to perform their sets on E2MOM clock.
WOD A) Snatch + Hang Snatch + Snatch x 6 sets:
Minute)
0) 1 set @ 65-70%
2) 1 set @ 65-70%
4) 1 set @ 75-80%
6) 1 set @ 75-80%
9) 1 set @ 80-85%
12) 1 set @ 80-85%
WOD B) Alt. EMOM x 5 sets of each (10 mins):
8 Overhead Squats – choose a challenging weight that can remain unbroken each round, racks are allowed
20-50 Double Unders (40 secs max.)
