WARMUP/MOBILITY
5 mins dynamic lower body
Band shoulder stretch: pecs, lats
—
OHS warmup
Snatch warmup, 5 reps each, 1 round:
Snatch Pull
Muscle Snatch
Deep Power Snatch – 3 sec pause
Full Snatch – 3 sec pause
—
3 x 1 Snatch pull + snatch w / light plates
WOD A
Snatch Pull + Snatch
A1) 15 mins to build to a max Snatch Pull + Snatch
—
A2) E2MOM x 7 sets:
Snatch Pull + Snatch @ 90% of A1
*3 secs pause at bottom and top of Snatch
WOD B
Bench Press x 10
Pronated Bent Over Row x 10
5 sets, build as needed:
10 Bench Press
-Rest 10-15 secs-
10 Pronated Bent Over Rows
-Rest 2 mins-
Accessory
3 Rounds:
10 Front Delt Raises with plate + 100′ walk holding plate outstretched
-Rest 20-30 secs-
10 Crossover Reverse Flies
-Rest 20-30 secs-
