Red band shoulder warmup
Blue band squat warmup
WOD A
3 Position Snatch
15 mins to build to a max for the day
3-pos: floor – knees – high hang (newer lifters go high to low)
WOD B
Back Squat x 20
1 x 20 : lb
10 mins to establish a 20RM Back Squat
Approx. 60-65%, or add 5-10lb from Sept 29th
All 20 reps must be unbroken
WOD C
65′ Unbroken Sled Push
Establish a max for the day
Sled should be HEAVY but cannot stop moving
Accessory
3 Rounds:
10 Sissy Squats (keep the movement controlled, don’t push your ROM initially)
2-3 Crossover Iron Scap exercises between sets
