Thursday
Warmup/Mobility)
Band dislocates, raises, rotator cuffs
Squat hip openers
3 rounds without putting the bar down:
5 muscle snatches
5 BTN snatch press
5 overhead squats
WOD A) E2MOM x 6 sets:
1 snatch + 1 hang snatch + 1 snatch
*must be completed as a complex, no dropping the bar, last rep must be touch’n’go unless new to lifting
*All sets should be above 70% of max snatch, add weight as needed to achieve a max for the day
*Get any pullup equipment ready during rest periods to allow for a quick transition into WOD B
-5 min transition into WOD B-
WOD B) Alt. EMOM x 10 mins:
1) 5 weighted supinated chinups @ 20X3 tempo (if you don’t have a BW chinup, perform a 15-20 sec chin over bar hold)
2) 8 overhead squats – challenging but unbroken, bar starts on the ground, work on snatching into your first rep
WOD C) 3 Rounds for time:
15 burpee pullup bar touches
15 pullups (Adv – chest to bars)
Crossover symmetry iron scap post-wod
