WARM UP – MOBILITY
** Grab a red band & a barbell **
1)
Banded shoulder & thoracic warmups
Hip openers
2) BB Snatch warmup
WOD A
3 POSITION SNATCH + 3 OVERHEAD SQUATS
High Hang – Knees – Floor
*You may drop and reset for floor rep
18 mins to work on technique / build in the complex.
Keep pulling mechanics and OHS position the priority over weight
WOD B
SNATCH GRIP DEADLIFT X 5
4 Sets:
5 Snatch grip deadlifts
1 Lap of rig SA OH KB carry / side
– rest 60-90 secs –
Go as heavy as technique allows
ACCESSORY
3 Sets, easy pace:
8-12 Diagonal band pull-aparts /side
8-12 Regular band pull-aparts
8-12 Banded trunk rotations /side
