WARMUP/MOBILITY
10 mins dynamic lower and upper – include some wall walks
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1-2 rounds of each
OHS Warmup
Snatch Warmup w/plates
WOD A
Pause Snatch
3 secs pause at knees & 3 secs pause in landing position
A1) 15 mins to build to a heavy Pause Snatch single
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A2) In 20 mins complete 6 sets, rest 90-120 secs between sets:
2 x 1 @ 90% of A1
2 x 2 @ 80% of A1 (drop bar and rest 5-7 secs between reps)
2 x 3 @ 70% of A1 (drop bar and rest 5-7 secs between reps)
WOD B
Stiff Leg Snatch Grip Deadlift x 10
4 sets:
10 Stiff Leg Snatch Grip Deadlifts – go by feel on these, start @ approx. 50% of max Snatch and build as/if needed. Straps allowed
-Rest 10-20 secs-
5 Tall Box Jumps (step down, reset)
-Rest 90-120 secs-
WOD C
3 sets:
Max GH Raises (Aim for 6+ with band)
20-30 PVC/Red Band Axe Chops each side
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Crossover Iron Scap or Plyo
