Sunday Oly/Strength
Warmup/Mobility)
Upper:
Shoulder Circles
20 secs KB Arm bar – alt. arms for a total of 3 reps on each light/medium weight
Lower:
Pre squat hip/ankle openers
10 PVC or barbell OHS
10 Banded Steps: left, right, forwards, backwards
10 PVC or barbell OHS
WOD A) Hang Snatch + Snatch (approx. 16 mins)
E90SECS:
1 @ 60%
1 @ 65%
1 @ 70%
1 @ 75%
E2.5MOM:
1 @ 80%
1 @ 85%
1 @ 90%
1 @ 90%
WOD B) Alt. E90SECS x 5 Rounds of each (approx. 15 mins):
1) 3 Front Squats @ 22X1 tempo (no bouncing out of the bottom) start at approx. 60% of 1RM and add weight as needed but good position and tempo should be your priority
2) 3 Halting Snatch Pulls – 2 secs above knees @ 80%+ of 1RM
WOD C) Iron Scap
