WARM UP – MOBILITY

Quick dynamic laps + calf raises

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2 rounds w/partner

100′ banded sprints: 50′ forward / 50′ backward each

50′ Broad jump each

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PVC shoulder / thoracic openers

OHS / SN balance / Snatch warmup

WOD A

SNATCH PULL + HANG SNATCH + SNATCH

E2.5MOM x 7 sets:

Sets 1-3: 2 snatch pulls + 2 hang snatches + 2 snatches

Sets 4-7: 1+1+1

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-Start light @ 50-60% to ingrain technique, and build to a heavy set by the end

-You may drop and reset for snatch(es)

WOD B

PAUSE SNATCH BALANCE X 3

Pause for 3 secs in the bottom of each rep

E2MOM x 6 sets:

Sets 1&2: 5 pause snatch balance

Sets 3-6: 3 pause snatch balance

WOD C

4 sets:

30 secs KB snatch L

– 30 secs rest –

30 secs KB snatch R

– 30 secs rest –

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-You may build across the 4 sets as needed

ACCESSORY

Crossover Iron Scap