WARM UP/MOBILITY
Band Squat warmup
Band Shoulder warmup
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OHS warmup
High hang snatch warmup
Band Shoulder warmup
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OHS warmup
High hang snatch warmup
WOD A
High Hang Snatch w / pause x 3
3 secs pause in the bottom of each rep
A1) Build to a max High Hang Snatch w / pause triple in 15 mins – if your feet move or you don’t hold 3 secs it’s a no rep
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A2) E2MOM x 3 sets: 3 reps @ 90% of A1
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A2) E2MOM x 3 sets: 3 reps @ 90% of A1
WOD B
Behind The Neck Jerk
20 mins to build to a max
WOD C
Pause Clean-pull x 3
3 secs pause at the knees on each rep
3 sets of 3 reps at approx 80-85% of max C&J
Accessory
3 sets of 2 UB Turkish Get-ups per arm moderate-heavy
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Crossover Iron Scap
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Crossover Iron Scap
