WARM UP – MOBILITY
5 mins dynamic
Banded shoulder warmup
Banded glute/squat warmup
—
OHS warmup – empty bar
Snatch warmup – light plates
Banded shoulder warmup
Banded glute/squat warmup
—
OHS warmup – empty bar
Snatch warmup – light plates
WOD A
SNATCH X 2
A1) 15 mins to build to a heavy or max Snatch double. Not T&G but no more than 5-7 secs between lifts.
*You must pause for 3 secs in the bottom of each rep
—
A2) E2MOM x 5 sets:
2 Snatches @ 85-90% of A1
*You must pause for 3 secs in the bottom of each rep
*You must pause for 3 secs in the bottom of each rep
—
A2) E2MOM x 5 sets:
2 Snatches @ 85-90% of A1
*You must pause for 3 secs in the bottom of each rep
WOD B
BTN SNATCH GRIP PUSH PRESS X 6
6 reps E2.5MOM x 6 sets
The goal is not to build to a max here, just work on some heavy but smooth sets of 6, focusing on stability in your overhead position
The goal is not to build to a max here, just work on some heavy but smooth sets of 6, focusing on stability in your overhead position
WOD C
4 Sets:
Max Strict Pullups
-rest 15-20 secs-
8-10 Bent over Rows
-Rest 90-120 secs-
Max Strict Pullups
-rest 15-20 secs-
8-10 Bent over Rows
-Rest 90-120 secs-
ACCESSORY
Crossover Iron Scap
