WARM UP – MOBILITY
(15 mins total)
5 mins running / dynamic lower body
Banded squat warmup
Banded upper body / snatch warmup
WOD A
2/4 FRONT SQUAT/BACK SQUAT
**This week is a de-laod week, do NOT attempt to go heavy**

5 mins to warmup, then E2.5MOM x 4 sets (15 mins):
2 Front Squats, followed by 4 Back Squats at 70% of your 1RM Front Squat.

-Work on being as explosive as possible on the drive up

WOD B
SNATCH X 5
6-7 mins to warmup, then E90SECS x 6 sets (9 mins):

5 Snatches @ 60-70% of 1RM

-T&G if possible, quick singles are fine though
-Do NOT try to go heavy here either, work on perfect mechanics and speed

WOD C
3 Rounds:
8 Bulgarian Split Squats per leg – add weight as needed
6-10 GH Raises
30-40 secs heavy weighted plank
*This is not “optional”
ACCESSORY
Crossover Recovery