WARM UP
Dynamic lengths; hip and shoulder prep
Band Shoulder stretches; overhead, front rack
Band Shoulder stretches; overhead, front rack
WOD A
E2MOM x 9 sets
Hang Snatch x 3
Sets 1-3: 55, 60, 65%
Sets 4-6: 60, 65, 70%
Sets 7-9: 65, 70, 75%
Sets 4-6: 60, 65, 70%
Sets 7-9: 65, 70, 75%
WOD B
E2MOM x 6 sets
2 Segmented snatch deadlifts + 1 snatch pull @ 80-110%
2secs pause; 1” from ground, knees, mid-thigh (on segmented deadlifts only)
WOD C
E90SECS x 6 sets
3 Jerk Drives 80-110% of 1RM Jerk
BONUS STRENGTH
4 Rounds
6 Seated DB press – wide elbows
-Rest 10 secs-
12 Bent over barbell rows
-Rest 10 secs-
12 Seated behind the neck DB triceps presses
-Rest 90 secs-
-Rest 10 secs-
12 Bent over barbell rows
-Rest 10 secs-
12 Seated behind the neck DB triceps presses
-Rest 90 secs-
