WARM UP – MOBILITY
Hip openers, banded shoulder warmups
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With an empty bar or light plates:
3 Hang Snatch Pulls + 3 Snatch Pulls
3 Hang Muscle Snatch + 3 Muscle Snatch
8-10 Overhead Squats
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3 Hang Power Snatch + 3 Power Snatch
6-8 Snatch Balance
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1 Hang Snatch + 1 Snatch x 3
*All hang snatches from below knees today
WOD A
Hang Snatch + Snatch
20 mins to build to a heavy set in the complex.
Hang Snatch is from below knees
WOD B
Pause Snatch Pull x 2
Pause at the knees for 3 secs on both reps
B1) 12-15 mins to build to a max Pause Snatch Pull double
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B2) E2.5MOM x 3 sets:
2 Pause Snatch Pulls @ 85-90% of B1
WOD C
2 High Hang Cleans + 2 Jerks
Complete both High Hang Cleans (pockets) before completing both Jerks
E2.5MOM x 5 sets:
2 High Hang Cleans + 2 Jerks @ approx. 65-75%
-Don’t go to a max here, make them heavy-ish, but focus on good quality movement
ACCESSORY
Crossover Iron Scap
