Sunday Oly/Strength
Warmup/Mobility)
Running drills, bear crawls, broad jumps etc.
Shoulder / front rack stretch
Pre-squat hip openers
2 Rounds with empty bar or lightweight, 3-5 reps per movement:
Snatch deadlift
Hang snatch high-pull
Hang power Snatch
Overhead squat
WOD A) 20 mins to establish a 1RM Snatch
WOD B) 20 mins to establish a 1RM Clean & Jerk
WOD C) Alt. E2MOM x 5 sets of each:
C1) 5 Jerk dips – heavy as possible, 1RM+
C2) 3 Snatch pulls – heavy as possible, 1RM+
