Thursday – dynamic deadlifts / snatch

 

Warmup/Mobility)

 

Hip circles, lower back stretches

Banded rotator cuff exercises, trap raises

P-chain floss

 

WOD A) EMOM x 10 mins:

 

3 Banded Deadlifts @ 60% of 1RM + band (green 400+, blue 300+, red 200+)

 

WOD B) 3 Rounds for time:

 

10 power snatches (Adv: 115/80, Int: 95/65, Beg: 75/55lb

15 toes to bar (volume stays the same for everybody; scale to knees to arms or tuck ups)

20 box jumps 24/20”

 

WOD C) Optional accessory, 2-3 rounds:

 

6-8 GH raises

2-3 iron scap exercises per round