WARM UP – MOBILITY
5 mins dynamic
Banded shoulder & squat warmup
—
Snatch warmup with barbell
Banded shoulder & squat warmup
—
Snatch warmup with barbell
WOD A
POWER SNATCH + SNATCH
E90SECS x 8 sets:
1 Power Snatch + 1 Snatch, not T&G
-Start light and slowly build, going by feel. Don’t go to failure, keep it at approx. 80-85%
1 Power Snatch + 1 Snatch, not T&G
-Start light and slowly build, going by feel. Don’t go to failure, keep it at approx. 80-85%
WOD B
2/4 FRONT SQUAT/BACK SQUAT
Choose option 1 or 2:
1) 5 sets: 2 Front Squats, followed immediately by 4 Back Squats @ 94% of Tuesday’s weight. If you didn’t doTuesday’s squats: 5 sets of: 2/4 @ 95% of 1RM Front Squat.
2) If your legs are not recovered from Tuesday do: 4-5 sets of 5 Front Squats reps @ 65-70% of 1RM
Rest approx. 3 mins between sets
ACCESSORY
3 Rounds:
Max GH Raises
40-60 secs weighted plank
Max GH Raises
40-60 secs weighted plank
