Sunday Oly/Strength

 

Warmup/Mobility)

Band Pull-aparts/Raises/Presses

Pre-squat hip mobility

 

2 Rounds:

30 secs active/passive hanging

-Rest 20 secs-

15 OHS with PVC or Barbell

-Rest 20 secs-

 

WOD A) E90secs x 5 sets: 3-position Snatch (Hi-hang/vertical torso, above knee, floor

2 sets @ 55%

2 sets @ 60%

1 set @ 65%

 

*Rest 2 mins after last set of 3-pos and transition straight into WOD B*

 

WOD B) E2MOM x 6 sets: 1 Snatch @ 75%/80%/85%/90%/95%/95%+

 

WOD C) E2MOM x 5 sets: 3 Snatch Grip Push Press + 3 Overhead Squats – progressively add weight as needed

 

WOD D) Iron Scap & 40-50 GHD Hip Extensions – divide how you like