Sunday, 15 October, 2017
WARM UP – MOBILITY
5 mins dynamic
Banded shoulder warmups
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Snatch tech for WOD A
WOD A
2 T&G POWER SNATCHES + 2 HANG SNATCHES
-You may not drop the bar during this complex
-Hang Snatches must be full squat
20 mins to build to a max in the complex
Take your time building up today, make small incremental jumps, and only add weight if technique allows
WOD B
2 T&G POWER CLEANS + 2 HANG CLEANS
-You may not drop the bar during this complex
-Hang Cleans must be full squat
20 mins to build to a max in the complex
Make sure you are taking long rest in between your heavier sets here, 2-3 mins+
WOD C
SNATCH PULL X 3
BTN SNATCH GRIP PUSH PRESS X 6
Alt. E2MOM x 4 sets of each:
1) 3 Snatch Pulls @ 85-90%+ of 1RM (build as needed)
2) 6 BTN Snatch Grip Push Press (heavy but smooth)
ACCESSORY
Crossover Iron Scap
