WARM UP
Row 250m
Dynamic hip + shoulder warm-up
250m Row
Banded Glute steps + Squats
Band pull aparts + presses
Dynamic hip + shoulder warm-up
250m Row
Banded Glute steps + Squats
Band pull aparts + presses
MOBILITY
Banded anterior hip opener
Banded squat hold
Banded overhead / lat stretch
Banded squat hold
Banded overhead / lat stretch
WOD A
Clean & Jerk
25 min to establish a 1 rep max
WOD B
EMOM x 10 sets (5 set each alternating)
B1) 1 Halting snatch deadlift + 2 Snatch High pulls (90-105% of 1RM Snatch)
B2) 5 Snatch Grip behind the neck push press
B1) 1 Halting snatch deadlift + 2 Snatch High pulls (90-105% of 1RM Snatch)
B2) 5 Snatch Grip behind the neck push press
WOD C
3 rounds not for time
Bulgarian split squat x 6/side (@3,1,1,1)
Static Dips x 8-12 (add weight as needed)
Weighted plank x 45-60s
Bulgarian split squat x 6/side (@3,1,1,1)
Static Dips x 8-12 (add weight as needed)
Weighted plank x 45-60s
