WARMUP/MOBILITY

Band shoulder snatch warmup
Pre-squat hip openers

OHS warmup
Snatch complex warmup
WOD A

Snatch + Hang Snatch + Overhead Squat
A1) 20 mins to establish a max in the complex, 3 sec pause in the bottom of each rep required, otherwise it’s a no-rep

A2) E2MOM for the following 4 sets:
3 sets of 1+1+1 @ 90% of A1 (3 sec pause in the bottom of each rep)
A3) 1 set of 2+2+2 @ 80% of A1 (no pause required)
WOD B

Pause Front Squat x 3
3 sec pause in the bottom of every rep
(20 mins) Pause Front Squat 3 x 3:
Build to a heavy triple and perform 3 sets at that weight. 3 secs pause in the bottom of every rep
WOD C

BB Bulgarian Split Squats x 8
31X1 tempo
3 Rounds:
8 BB Bulgarian Split Squats per leg @ 31X1 (you can rack the bar and rest 10-15 secs between legs)
8 Cuban Rotations @ 4020 tempo
ACCESSORY

Crossover Iron Scap