WARM UP – MOBILITY
Big dynamic warmup
—
OHS, snatch balance, & 3-pos snatch warmup
WOD A
3 Position Snatch
Every 2.5 mins x 7 sets: 3 position snatch
-1 from the high hang, 1 from below knees, 1 from the floor
-Start light (55-60%) and build as needed to a heavy set.
WOD B
2 Halting Snatch Deadlifts + 2 Snatch Pulls
Snatch deadlift to mid thigh and hold for 2-3s x 2, then 2 snatch pulls
Every 3 mins x 5 sets: 80-90% of max clean
WOD C
3 Snatch Balance + 3 Overhead Squats
15 mins to build to a heavy set in the complex
WOD D
3 sets at an easy pace
10 Cuban press
15 Supinated bent over rows
20 Banded face pulls
