WARM UP – MOBILITY
5-7 mins dynamic
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1 round w/empty bar or PVC pipe, rest 15-20 secs between movements
5 Sotts Press from 1/4-1/2 squat position + 5 OHS
5 Sotts Press from 1/2-full squat position + 5 Pause OHS
5 Pressing Snatch Balance
5 Snatch Balance
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2 rounds w/light plates, rest 15-20 secs between movements:
5 Segmented Snatch High-Pulls – pause for 2 secs at 2″ from floor, knees, high hang, then high-pull
5 Muscle Snatch
5 Power Snatch w/2 secs pause in landing
5 Snatches w/2 secs pause in landing
WOD A
Pause Snatch x 2
Pause at knees for 3 secs each rep
A1) 15 mins to build to a heavy Pause Snatch double
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A2) E2.5MOM x 3 sets:
2 Snatches @ A1 weight – no pause this time
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A3) E2MOM x 5 sets:
5 Hang Power Snatches – from knees @ approx. 65-75% of A1 – go by feel here, these should be fast and snappy!
WOD B
3 BTN Snatch Grip Push Press + 1 Pause OHS
Perform Push Press from your squat stance, after locking out your third rep descend into an overhead squat and pause for 3-5 secs in the bottom
E2.5MOM x 5 sets:
3 BTN Snatch Grip Push Press + 1 Pause OHS
*Warmup and go by feel here, reps & pause OHS should be challenging for stability, but don’t go so heavy that reps are sketchy
WOD C
3 super sets:
5 Strict Pull-ups – weighted if possible
10 Single Arm OH KB Walking Lunges /side
25-30 90/90 Banded Flies
-rest 2 mins-
